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Training Log: gauchi

In the last 7 days:

activity # timemileskm+m
  run on trail3 4:51:44 29.45(9:54) 47.4(6:09) 1310
  bike4 2:22:00
  strength3 1:55:00
  run on road4 1:32:03 11.31(8:08) 18.2(5:03) 84
  Total12 10:40:47 40.76 65.6 1394
averages - sleep:7.7 weight:55.4kg
«
3:32
0:00
TuWeThFrSaSuMo

Sunday Dec 17 #

6 AM

run on trail (pace running) 1:36:53 [4] 22.0 km (4:24 / km) +169m 4:14 / km
ahr:146 max:178 shoes: salomon slab sense ultra 4(whi

cross-country course
89rpm

strength (Core training) 40:00 [2]
slept:8.0

run on trail warm up/down 31:59 [1] 3.4 km (9:24 / km) +15m 9:12 / km
ahr:100 max:120

sandy beach
barefoot

run on road warm up/down 20:58 [2] 2.2 km (9:32 / km) +39m 8:45 / km
ahr:102 max:124

Saturday Dec 16 #

10 AM

run on trail 2:12:52 [4] 20.0 km (6:39 / km) +1126m 5:11 / km
ahr:139 max:170 slept:8.0 shoes: salomon slab sense ultra (blac

Mt.Fujin
12 PM

run on trail warm up/down 30:00 [2] 2.0 km (15:00 / km)

barefoot
5 PM

strength (Core training) 50:00 [2]

Friday Dec 15 #

12 PM

run on road intervals 22:23 [4] 5.2 km (4:18 / km) +15m 4:15 / km
ahr:150 max:174 slept:7.5 weight:55.4kg shoes: salomon sonic pro2(red)

87rpm
(30sec 90%+30sec jog) 15set

Thursday Dec 14 #

12 PM

strength (Core training) 25:00 [2]
slept:7.5 weight:55.3kg

push-up
plunk
one leg
step
chinā€up
dumbbell

Wednesday Dec 13 #

12 PM

run on road (Fast jog) 24:20 [3] 5.2 km (4:41 / km) +15m 4:37 / km
slept:7.5 weight:55.5kg shoes: salomon sonic pro2(red)

87rpm
6 PM

bike (indoors) 1:20:04 [3]
ahr:140 max:171

even middle pace
last (5+3+1) time intervals 1set (rest 1min)
8 PM

bike warm up/down (indoors) 10:05 [1]
ahr:90 max:109

Tuesday Dec 12 #

12 PM

run on road (pace running) 20:55 [3] 5.1 km (4:06 / km) +15m 4:03 / km
ahr:141 max:180 slept:7.5 weight:55.5kg shoes: salomon sonic pro2(red)

88rpm
406 415 405 403 406

run on road warm up/down 3:27 [2] 0.5 km (6:54 / km)
ahr:119 max:128 shoes: salomon sonic pro2(red)

7 PM

bike (indoors) 42:05 [3]
ahr:138 max:156

even middle pace
8 PM

bike warm up/down 9:46 [1]
ahr:94 max:111

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