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Training Log: coach

In the last 7 days:

activity # timemileskm+m
  trail running3 5:14:39 23.61(13:19) 38.0(8:17) 314
  paved running1 56:18 4.85(11:37) 7.8(7:13) 52
  Exercises1 5:00
  Total4 6:15:57 28.46 45.81 366
  [1-5]4 6:06:05
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Sunday Dec 9 #

12 PM

trail running 1:53:26 intensity: (4:18 @0) + (52:51 @1) + (29:18 @2) + (18:12 @3) + (2:47 @4) + (6:00 @5) 8.22 mi (13:48 / mi) +105m 13:16 / mi
ahr:105 max:171 shoes: Asics GT-1000

With Judy on her usual Gula Stigen route, then on my own exploring other trails and paths.

Exercises 5:00 [1]

30sutups,20pushups,40heeldrops

Saturday Dec 8 #

12 PM

trail running 1:41:01 intensity: (2:40 @0) + (51:14 @1) + (7:56 @2) + (39:11 @3) 7.6 mi (13:18 / mi) +119m 12:41 / mi
ahr:101 max:129 shoes: Asics GT-1000

with Judy then on my own up to the big intersection and back.

Friday Dec 7 #

4 PM

paved running 56:18 intensity: (1:36 @0) + (26 @1) + (2:14 @2) + (52:02 @3) 4.85 mi (11:37 / mi) +52m 11:14 / mi
ahr:117 max:127 shoes: Asics GT-1000

Late afternoon run, ie, it was an hour after sunset, dark (since we have not seen the sun for days). Stayed on lighted paths, most of which are paved.
Biggest danger was probably from commuting bikers...may explain why some walkers wear lights on their coats.

Thursday Dec 6 #

9 AM

trail running 1:40:12 intensity: (1:18 @0) + (52:49 @1) + (36:13 @2) + (9:52 @3) 7.79 mi (12:51 / mi) +90m 12:25 / mi
ahr:99 max:117 shoes: Asics GT-1000

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