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Training Log Archive: Rich

In the 7 days ending Jul 13, 2014:

activity # timemileskm+m
  Running8 7:09:11 57.99(7:24) 93.33(4:36) 847
  Strength and Conditioning1 29:50 3.95(7:33) 6.36(4:42) 53
  Total9 7:39:01 61.94(7:25) 99.69(4:36) 900
  [1-5]9 6:59:37

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MoTuWeThFrSaSu

Sunday Jul 13, 2014 #

3 PM

Running 2:02:44 intensity: (33 @0) + (6:13 @1) + (1:04:48 @2) + (51:10 @3) 26.83 km (4:34 / km) +271m 4:21 / km
ahr:141 max:155

Saturday Jul 12, 2014 #

1 PM

Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +20m 5:50 / km
ahr:72 max:72 shoes: Adida Adizero Adios Boost 2

Running race 42:41 intensity: (22:41 @4) + (20:00 @5) 10.98 km (3:53 / km) +250m 3:29 / km
shoes: Adida Adizero Adios Boost 2

Friday Jul 11, 2014 #

7 AM

Strength and Conditioning 29:50 [1] 6.36 km (4:42 / km) +53m 4:30 / km
shoes: Skechers Go Run 3

5 PM

Running 33:23 intensity: (1 @0) + (39 @1) + (32:43 @2) 6.69 km (4:59 / km) +168m 4:26 / km
ahr:141 max:157

Thursday Jul 10, 2014 #

6 AM

Running 20:20 intensity: (3:00 @1) + (9:54 @2) + (6:55 @3) + (31 @4) 3.98 km (5:07 / km) +12m 5:02 / km
ahr:139 max:163 shoes: Skechers Go Run 3

6 PM

Running warm up/down 17:30 intensity: (20 @0) + (41 @1) + (14:47 @2) + (1:42 @3) 3.83 km (4:34 / km) +36m 4:22 / km
ahr:137 max:147 shoes: Adida Adizero Adios Boost 2

Up to Harriers

Running 39:51 intensity: (12 @0) + (29 @1) + (1:20 @2) + (13:39 @3) + (24:11 @4) 10.42 km (3:49 / km) +1m 3:49 / km
ahr:158 max:172 shoes: Adida Adizero Adios Boost 2

600m threshold reps with ~35s jog recoveries.

Running 21:29 intensity: (9:17 @1) + (12:12 @2) 4.37 km (4:55 / km) +6m 4:53 / km
ahr:126 max:138 shoes: Adida Adizero Adios Boost 2

Jog home

Wednesday Jul 9, 2014 #

7 PM

Running 29:12 [1] 6.02 km (4:51 / km) +27m 4:45 / km
shoes: Skechers Go Run 3

Plodding, legs tired from all the moving/emptying boxes/ hanging curtain roles

Tuesday Jul 8, 2014 #

6 PM

Running warm up/down 17:43 [2] 3.96 km (4:29 / km) +37m 4:17 / km
shoes: Adida Adizero Adios Boost 2

Up to harriers.

Running 36:52 intensity: (17:52 @0) + (19:00 @5) 6.97 km (5:17 / km) +1m 5:17 / km
shoes: Adida Adizero Adios Boost 2

Tough session.

3 x 800s (90s), 600m (75s), 400m (60s), 200m (45s)

Running 20:26 [0] 4.19 km (4:52 / km) +3m 4:51 / km

Monday Jul 7, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +15m 4:54 / km
shoes: Skechers Go Run 3

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