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Training Log Archive: Rich

In the 7 days ending Dec 4, 2016:

activity # timemileskm+m
  Running8 6:34:23 52.82(7:28) 85.0(4:38) 647
  Total8 6:34:23 52.82(7:28) 85.0(4:38) 647
  [1-5]8 6:29:51

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

10 AM

Running warm up/down 3:55 intensity: (10 @0) + (1:44 @1) + (32 @2) + (1:29 @3) 0.52 km (7:34 / km) +4m 7:17 / km
ahr:127 max:154 shoes: Adidas Adizero Takumi Sen 2

Running race 28:41 intensity: (7 @1) + (7 @2) + (8 @3) + (1:18 @4) + (27:01 @5) 7.95 km (3:37 / km) +56m 3:29 / km
ahr:173 max:180 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 26:55 intensity: (5 @0) + (19 @1) + (11:53 @2) + (8:38 @3) + (3:26 @4) + (2:34 @5) 3.05 km (8:50 / km) +18m 8:34 / km
ahr:165 max:186 shoes: Adidas Adizero Takumi Sen 2

Saturday Dec 3, 2016 #

8 AM

Running 19:42 intensity: (17 @0) + (1:39 @1) + (12:04 @2) + (5:42 @3) 4.2 km (4:41 / km) +52m 4:25 / km
ahr:135 max:143 shoes: Skechers Go Run 4

Running 17:07 intensity: (9 @0) + (16 @1) + (15 @2) + (18 @3) + (7:26 @4) + (8:43 @5) 5.05 km (3:23 / km) +36m 3:16 / km
ahr:168 max:181 shoes: Skechers Go Run 4

Running 26:07 intensity: (44 @0) + (5:54 @1) + (11:45 @2) + (6:26 @3) + (1:18 @4) 5.39 km (4:51 / km) +15m 4:47 / km
ahr:133 max:160 shoes: Skechers Go Run 4

Friday Dec 2, 2016 #

7 AM

Running 14:15 intensity: (1:06 @1) + (12:30 @2) + (39 @3) 2.88 km (4:57 / km) +20m 4:47 / km
ahr:132 max:142 shoes: Skechers Go Run 4

Running 2:46 intensity: (17 @0) + (20 @1) + (2:09 @2) 0.53 km (5:11 / km) +4m 5:00 / km
ahr:124 max:133 shoes: Skechers Go Run 4

5 PM

Running 1:36 intensity: (13 @0) + (26 @1) + (57 @2) 0.38 km (4:15 / km)
ahr:124 max:139 shoes: Skechers Go Run 4

Running 22:19 intensity: (15 @0) + (9:20 @1) + (12:44 @2) 4.58 km (4:52 / km) +16m 4:47 / km
ahr:125 max:139 shoes: Skechers Go Run 4

Thursday Dec 1, 2016 #

7 AM

Running 21:31 intensity: (30 @0) + (28 @1) + (4:04 @2) + (15:32 @3) + (57 @4) 4.7 km (4:35 / km) +31m 4:26 / km
ahr:142 max:159 shoes: Skechers Go Run 4

Running 2:42 intensity: (1 @0) + (35 @1) + (5 @2) + (1:13 @3) + (48 @4) 0.48 km (5:35 / km) +3m 5:25 / km
ahr:145 max:168 shoes: Skechers Go Run 4

5 PM

Running long 1:56:13 intensity: (33 @0) + (2:22 @1) + (37:35 @2) + (1:00:07 @3) + (15:36 @4) 25.1 km (4:38 / km) +274m 4:23 / km
ahr:143 max:169 shoes: Skechers Go Run 4

Will be a struggle to fit in a long run at the weekend so swapped to today to claw big some running time.

Wednesday Nov 30, 2016 #

Note
(rest day)

Tuesday Nov 29, 2016 #

6 PM

Running warm up/down 9:13 intensity: (56 @0) + (1:30 @1) + (37 @2) + (53 @3) + (5:17 @4) 1.59 km (5:47 / km) +1m 5:46 / km
ahr:144 max:166 shoes: Adidas Adizero Takumi Sen 2

Running hills 30:59 intensity: (21 @0) + (20 @1) + (6:02 @2) + (10:43 @3) + (11:46 @4) + (1:47 @5) 7.21 km (4:18 / km) +14m 4:15 / km
ahr:151 max:174 shoes: Adidas Adizero Takumi Sen 2

Short (~250m) hill reps with jog back recoveries. 30 mins continuous.

Running warm up/down 11:12 intensity: (1 @0) + (2:05 @1) + (5:15 @2) + (3:51 @3) 2.41 km (4:39 / km) +26m 4:25 / km
ahr:134 max:148 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 28, 2016 #

6 PM

Running 39:10 intensity: (16:07 @1) + (17:29 @2) + (2:32 @3) + (3:02 @4) 9.0 km (4:21 / km) +77m 4:10 / km
ahr:107 max:159 shoes: New Balance V790

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