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Training Log Archive: cmorse

In the 1 days ending Mar 16, 2004:

activity	#	time	miles		km		+m	load
Run - Road	1	33:29	4.63	(7:14)	7.45	(4:30)	99	10.0
Run - Trail	1	8:17	1.06	(7:50)	1.7	(4:52)	65	2.5
Total	1	41:46	5.69	(7:21)	9.15	(4:34)	164	12.5

0:41

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Tuesday Mar 16, 2004 #

Run - Road (Leg1: House > Hare) 9:34 [3] 2.35 km (4:04 / km) +17m 3:56 / km

Breaking run up to keep track of road & trail mileage separately

Run - Trail (Leg2: Hare > Powerline >) 8:17 [3] 1.7 km (4:52 / km) +65m 4:05 / km
max:160

Pushed hard up hill

Run - Road (Leg3: Lake > SLR) 13:40 [3] 2.75 km (4:58 / km) +40m 4:38 / km

along lake, back to Shenipsit Lake Road

Run - Road (Leg4: SLR > Home (pickups) 10:15 [3] 2.35 km (4:22 / km) +42m 4:00 / km
ahr:144

did pickups on the last stretch - faster paced, longer strides, probably 100-125m each with slower pace recovery.
Long sprint at end 250m?
HR = 148 finish
HR = 112 @ 1min
HR = 92 @ 2min

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