Training Log Archive: trailchampion

In the 7 days ending Dec 20, 2015:

activity	#	time	miles		km		+m
Trail run	4	3:02:00	19.22	(9:28)	30.93	(5:53)	228
Trail Run (long)	1	2:14:00	13.1	(10:14)	21.08	(6:21)	215
Tri City warm-up/down	1	38:00	4.66	(8:09)	7.5	(5:04)
Intervals	1	20:00	2.98	(8.9/h)	4.8	(14.4/h)	53
Tri City Track Club-intervals	1	20:00	3.61	(10.8/h)	5.81	(17.4/h)	40
Total	6	6:34:00	43.57	(9:03)	70.12	(5:37)	536

2:14

0:00

6 AM

Trail run 1:02:00 [3] 10.0 km (6:12 / km) +86m 5:57 / km
shoes: Peregrine 4 Green/Yellow

Trail Run (long) 2:14:00 [3] 21.08 km (6:21 / km) +215m 6:03 / km
shoes: Peregrine 4 Green/Yellow

10 AM

Trail run 48:00 [3] 8.43 km (5:42 / km) +71m 5:28 / km
shoes: Peregrine 4 Green/Yellow

Tri City warm-up/down 38:00 [3] 7.5 km (5:04 / km)
shoes: Saucony Omni12green

Tri City Track Club-intervals 20:00 [5] 5.81 km (17.4 kph) +40m
shoes: Saucony Omni12green

5 x 4min ankle stayed strong, dug in on the 5th
Economical...
https://mysports.tomtom.com/app/activity/33194932/

Trail run 35:00 [3] 6.25 km (5:36 / km) +40m 5:26 / km
shoes: Peregrine 4 Green/Yellow

KCA concert night

6 AM

Trail run 37:00 [3] 6.25 km (5:55 / km) +31m 5:46 / km
shoes: Peregrine 4 Green/Yellow

Intervals 20:00 [5] 4.8 km (14.4 kph) +53m
shoes: Peregrine 4 Green/Yellow

3min x 7