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Training Log: Nick

In the last 7 days:

activity # timemileskm+m
  running road/trails3 3:28:00 22.37(9:18) 36.0(5:47) 325
  biking1 39:00
  Unspecified1 20:00 0.62(32:11) 1.0(20:00)
  gym ex & stretching1 4:00
  HT3 3:00
  Total6 4:34:00 22.99 37.0 325
  [1-5]5 4:31:00
averages - sleep:7.1
«
1:47
0:00
WeThFrSaSuMoTu

Monday Sep 24 #

Unspecified 20:00 [1] 1.0 km (20:00 / km)
slept:7.5 shoes: Asics white 17

More map updates at shade's ( 1 hrs). Head since about noon). Working nights does not help

Sunday Sep 23 #

running road/trails 31:00 intensity: (21:00 @1) + (10:00 @2) 4.75 km (6:32 / km) +30m 6:20 / km
slept:7.0 shoes: adidas marathon 2012

running road/trails intervals 17:00 [5] 4.25 km (4:00 / km) +55m 3:45 / km
slept:1.0 shoes: adidas marathon 2012

westheights loop 4*4 plus 1 to finish the loop.temps- like 20°

Saturday Sep 22 #

running road/trails 1:24:00 intensity: (10:00 @1) + (44:00 @2) + (20:00 @3) + (10:00 @4) 15.0 km (5:36 / km) +100m 5:25 / km
slept:7.0 shoes: Asics white 17

home- highlands- monarch woods-rez-home fit 5*6 min at tempo pace ( ~6.5k)

running road/trails 22:00 [1] 2.0 km (11:00 / km) +20m 10:29 / km
shoes: Salomon black/yellow Fin 18

evening rec- at shades ( total time 1 hr)

HT 1:00 [0]
slept:1.0

Friday Sep 21 #

Note
slept:6.0 (rest day)

wedding day

Thursday Sep 20 #

biking 39:00 [1]
slept:5.5

to highlands h. and back. dark ( and like 17 °C)

HT 1:00 [0]
slept:1.0

gym ex & stretching 4:00 [1]

Wednesday Sep 19 #

7 PM

running road/trails 34:40 [2] 6.0 km (5:47 / km) +60m 5:30 / km
slept:5.5 shoes: Fila

towards hydrocut and back

running road/trails race 19:20 [5] 4.0 km (4:50 / km) +60m 4:30 / km
slept:1.0 shoes: Fila

the 4k hydrocut loop (4.08 up, 9.27- the 1.9k). almost dark to quite dark by the end. no lamp .and i am still slower. darkness didn't help
11 PM

HT 1:00 [0]

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