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Training Log: Borat

In the last 7 days:

activity # timemileskm+m
  Easy run6 5:39:29 46.95(7:14) 75.56(4:30) 426
  Long run1 1:40:24 14.92(6:44) 24.01(4:11) 220
  Intervals 2 1:04:34 11.12(5:48) 17.9(3:36)
  Total7 8:24:27 72.99(6:55) 117.47(4:18) 647
averages - weight:60.1kg
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Monday Jun 1 #

2 PM

Easy run 47:41 [3] 10.17 km (4:41 / km) +121m 4:26 / km
weight:59.7kg shoes: Black Pegs

First time sub60 kg since last August :o
not that I'm trying...

Sunday May 31 #

5 PM

Long run 1:40:24 [3] 24.01 km (4:11 / km) +220m 4:00 / km
shoes: Pinky Pegs

Lang Wan

Saturday May 30 #

6 PM

Easy run 20:02 [3] 4.53 km (4:25 / km) +25m 4:18 / km
shoes: Black Pegs

up

Intervals 31:42 [3] 7.9 km (4:01 / km)
shoes: Adizero RC

Track
2x2' [30"] + 4' [1']
3 min rest
6 x 700m [1:45 passive]

3.00k's for the 700s
Two weeks ago I did 7x600 at the same pace so things are going the right way.

Easy run 21:05 [3] 4.17 km (5:04 / km)
shoes: Black Pegs

6 x 10" (60") and down

Friday May 29 #

11 AM

Easy run 1:20:25 [3] 18.31 km (4:24 / km) +107m 4:16 / km
shoes: Pinky Pegs

my current sleeping schedule cannot afford doubles

Thursday May 28 #

12 PM

Easy run 46:41 [3] 9.02 km (5:10 / km) +49m 5:02 / km
shoes: Black Pegs

Recovery for a first time in a while

Wednesday May 27 #

6 PM

Easy run 26:43 [3] 6.33 km (4:13 / km)
shoes: Black Pegs

Up + 4x30'' (90'')
feeling goood

Intervals 32:52 [3] 10.0 km (3:17 / km)
weight:60.5kg shoes: Adizero RC

roughly 10k of 410m/300m on the dirt track

Felt really strong and fresh although it was solo effort in the rain.
Actual paces are around 3.07/3.50 and 3.23's for the whole session.
I'll just stick with ~110k weekly mileage for now as it seems to be ideal

Easy run 21:44 [3] 5.01 km (4:20 / km) +20m 4:15 / km
shoes: Black Pegs

Down + 4x30''(90'')

1000 miles for my black Pegs - happy days

Tuesday May 26 #

7 PM

Easy run 1:15:08 [3] 18.01 km (4:10 / km) +106m 4:03 / km
shoes: Pinky Pegs

I thought I'm cruising at 4.30's so I guess fitness is back :)))

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