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Training Log Archive: Rich

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Running7 4:34:11 36.02(7:37) 57.96(4:44) 677
  Total7 4:34:11 36.02(7:37) 57.96(4:44) 677
  [1-5]7 4:24:34
averages - weight:65.5kg

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MoTuWeThFrSaSu

Saturday Dec 24, 2016 #

11 AM

Running 28:30 [1] 6.0 km (4:45 / km) +14m 4:42 / km
ahr:129 max:195 (sick) shoes: Brooks Pure Grit

Plod arouund the Rez and Lawn.

Thursday Dec 22, 2016 #

Note
weight:65.5kg (sick)

Bugger - thought I had managed to avoid it all.

Wednesday Dec 21, 2016 #

6 AM

Running 33:07 intensity: (32 @0) + (3:40 @1) + (20:38 @2) + (6:42 @3) + (1:35 @4) 6.94 km (4:46 / km) +57m 4:35 / km
ahr:135 max:163 shoes: Skechers Go Run 4

5 PM

Running 29:26 intensity: (5:30 @0) + (2:25 @1) + (18:31 @2) + (2:08 @3) + (52 @4) 5.0 km (5:53 / km) +166m 5:03 / km
ahr:125 max:164 shoes: Skechers Go Run 4

Tuesday Dec 20, 2016 #

7 AM

Running 22:58 intensity: (12 @0) + (1:35 @1) + (4:06 @2) + (9:50 @3) + (4:31 @4) + (2:44 @5) 5.09 km (4:31 / km) +50m 4:18 / km
ahr:148 max:179 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 20:00 [2] 4.01 km (4:59 / km) +178m 4:05 / km
ahr:176 max:208 shoes: Adidas Adizero Takumi Sen 2

Running race 16:27 intensity: (1:46 @0) + (18 @1) + (7 @2) + (18 @3) + (2:44 @4) + (11:14 @5) 5.0 km (3:17 / km) +25m 3:13 / km
ahr:173 max:196 shoes: Adidas Adizero Takumi Sen 2

Coaches 5km Handicap

Kris had me worried in the first 2km that i could be beaten by someone dressed as Olaf. However, I pulled out a sizable lead up the long hill on Penny Emma Way and A38. Put the burners down in the last km when I realised my own course record could be up for grabs. New record by 9s, which I did 2 years ago. 35 and still getting quicker. Calf tightened a little but not too badly.
C • 35 2

Running warm up/down 21:42 intensity: (28 @1) + (19 @2) + (53 @3) + (1:20 @4) + (18:42 @5) 4.38 km (4:57 / km) +4m 4:56 / km
ahr:172 max:184 shoes: Adidas Adizero Takumi Sen 2

Monday Dec 19, 2016 #

7 AM

Running 47:04 intensity: (1:02 @0) + (6:02 @1) + (29:26 @2) + (5:42 @3) + (3:03 @4) + (1:49 @5) 9.54 km (4:56 / km) +171m 4:32 / km
ahr:135 max:181 shoes: Skechers Go Run 4

5 PM

Running 54:57 intensity: (35 @0) + (3:18 @1) + (39:59 @2) + (9:47 @3) + (1:18 @4) 12.01 km (4:35 / km) +12m 4:33 / km
ahr:135 max:169 shoes: Skechers Go Run 4

Easy out and back to Holme Pierrepont, calf started complaining about the hard surface after half and hour.

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