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Training Log Archive: cmorse

In the 1 days ending Jul 24, 2020:

activity # timemileskm+mload
  Run - Dirt1 58:01 7.46(7:47) 12.0(4:50) 16329.1
  Total1 58:01 7.46(7:47) 12.0(4:50) 16329.1
  [1-5]1 57:23
averages - sleep:6 rhr:40 weight:79.5kg

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Fr

Friday Jul 24, 2020 #

6 AM

Note
rhr:40 slept:6.0 weight:79.5kg

C • This link 3
8 AM

Run - Dirt tempo 24:25 intensity: (14 @0) + (34 @1) + (1:31 @2) + (4:24 @3) + (17:40 @4) + (2 @5) 5.03 km (4:51 / km) +101m 4:24 / km
ahr:139 max:154 shoes: SpeedCross4 2020

No amigos present at 8am, so took off solo. At first decided I wanted to shoot for 8 miles at around an 8min pace. After a couple of km of sub-8, I decided I'd push a bit harder and see what I could do for 5km - slightly uphill. Felt pretty good.

Run - Dirt warm up/down 5:41 intensity: (4:47 @3) + (50 @4) + (4 @5) 0.96 km (5:55 / km) +32m 5:04 / km
ahr:132 max:165 shoes: SpeedCross4 2020

And then eased off and jogged the rest of the way up to the 3.75 mile marker as recovery.

Run - Dirt race 22:10 intensity: (24 @0) + (25 @1) + (5 @2) + (52 @3) + (18:39 @4) + (1:45 @5) 5.01 km (4:26 / km) +13m 4:22 / km
ahr:148 max:184 shoes: SpeedCross4 2020

And then another 5km - slightly downhill this time, to see how much more I could shave off. 22 minutes is probably my fastest 5km time in the past few years, though I really haven't run the distance much of late.. But sub-20 is probably no longer a possibility. Marking this as a race to get a VDOT generated and to compare times

Run - Dirt warm up/down 5:45 intensity: (36 @2) + (5:09 @3) 1.0 km (5:45 / km) +17m 5:18 / km
ahr:126 max:130 shoes: SpeedCross4 2020

And then a slow jog back to the parking lot. Watch didn't start right up so gps track isn't accurate - so I prorated my time accordingly for the 1km.

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