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Training Log: apope

In the last 7 days:

activity # timemileskm+mload
  Run7 6:51:25 51.0(8:04) 82.08(5:01) 608127.2
  Cycling1 15:10 2.51(9.9/h) 4.04(16.0/h) 60.6
  Total8 7:06:35 53.51(7:58) 86.12(4:57) 613127.8
  [1-5]8 6:55:38
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WeThFrSaSuMoTu

Tuesday Feb 25 #

8 AM

Run warm up/down 13:55 intensity: (7 @0) + (41 @1) + (9:44 @2) + (3:23 @3) 2.46 km (5:39 / km) +79m 4:52 / km
ahr:125 max:146 shoes: Nike Zoom Fly FK

Run 52:17 intensity: (5 @0) + (1:03 @1) + (27:57 @2) + (18:22 @3) + (4:50 @4) 11.4 km (4:35 / km) +13m 4:34 / km
ahr:133 max:160 shoes: Nike Zoom Fly FK

15 x 400m in 1:30, with 200m recovery. Timing was a bit messy with lots of dogs out this morning. Did the last 6 on the track and then ran a bit faster than planned.

Monday Feb 24 #

4 PM

Run 47:37 intensity: (28 @0) + (3:37 @1) + (29:59 @2) + (13:15 @3) + (18 @4) 8.74 km (5:27 / km) +133m 5:04 / km
ahr:125 max:152 shoes: Nike Epic React 1

Sunday Feb 23 #

9 AM

Run 37:09 intensity: (10 @0) + (1:04 @1) + (9:08 @2) + (20:01 @3) + (6:46 @4) 6.48 km (5:44 / km) +90m 5:22 / km
ahr:138 max:162 shoes: Nike Zoom Fly FK

First with Steph and the dogs.

Run 1:28:09 intensity: (19 @0) + (1:32 @1) + (5:54 @2) + (16:30 @3) + (1:02:50 @4) + (1:04 @5) 20.05 km (4:24 / km) +70m 4:19 / km
ahr:152 max:172 shoes: Nike Zoom Fly FK

Then I caught the train to Vevey and ran back. The Lausanne marathon is Lausanne-Vevey-Lausanne.
Marathon pace for 14km. Harder than I had hoped, but I was running about 10s/km too fast most of the time.

Saturday Feb 22 #

4 PM

Run 31:11 intensity: (18 @0) + (1:53 @1) + (26:26 @2) + (2:34 @3) 5.88 km (5:18 / km) +70m 5:00 / km
ahr:123 max:147 shoes: Nike Epic React 1

Friday Feb 21 #

11 AM

Run 38:29 intensity: (7 @0) + (3:15 @1) + (29:30 @2) + (5:37 @3) 6.74 km (5:42 / km) +31m 5:35 / km
ahr:123 max:145 shoes: Nike Epic React 1

IMD lunch run

Thursday Feb 20 #

10 AM

Cycling 15:10 intensity: (9:03 @0) + (6:07 @1) 4.04 km (16.0 kph) +6m
ahr:92 max:105

A Swiss friend lent me his spare bicycle. Its out of the 80's. He bought it off a granny in the Alps for R450. Its a racy steel frame, with down tube shifters, 6 cogs, 2 rings that both seem enormous, and horrendous brakes. I love it! We got to know each other on the way to a job interview. Didn't bother timing the return trip...
5 PM

Run 49:37 intensity: (5 @0) + (1:07 @1) + (11:03 @2) + (30:56 @3) + (6:26 @4) 10.19 km (4:52 / km) +88m 4:40 / km
ahr:138 max:168 shoes: Nike Epic React 1

Alternating faster and slower kilometres

Wednesday Feb 19 #

5 PM

Run 53:01 intensity: (15 @0) + (39 @1) + (28:04 @2) + (24:03 @3) 10.14 km (5:14 / km) +33m 5:09 / km
ahr:130 max:141 shoes: Nike Epic React 1

Not my best day. That was supposed to be 15k easy, but I wasn't feeling it. As Walmsley says "know when to hold em and know when to fold em". Except he has 1400km YTD so maybe not a good comparison :)

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