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Training Log: Borat

In the last 7 days:

activity # timemileskm+m
  Easy run5 2:58:08 21.35(8:21) 34.36(5:11) 120
  Long run2 2:50:00 23.21(7:19) 37.36(4:33) 378
  Steady1 32:57 5.14(6:24) 8.28(3:59) 22
  Tempo / Threshold 1 30:04 5.47(5:30) 8.8(3:25)
  Intervals 1 24:06 4.08(5:55) 6.56(3:40)
  Total8 7:15:15 59.25(7:21) 95.36(4:34) 521
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Thursday Oct 22 #

8 AM

Long run 1:15:00 [3] 17.73 km (4:14 / km) +62m 4:10 / km
ahr:162 max:192 shoes: Run fast 2

Introductory transition to Thursday long runs. Felt gucci

Wednesday Oct 21 #

5 PM

Easy run 25:00 [3] 4.84 km (5:10 / km) +19m 5:04 / km
ahr:135 max:147 shoes: Pinky Pegs

jog

Tuesday Oct 20 #

6 PM

Easy run 19:28 [3] 3.79 km (5:09 / km) +15m 5:03 / km
ahr:141 max:151 shoes: Fuelcell

Up.

Tempo / Threshold 30:04 [3] 8.8 km (3:25 / km)
ahr:188 max:198 shoes: Adizero RC

2 x 8' [2'] + 2 x 4' [1']

Paced well with Sam

Easy run 21:39 [3] 4.47 km (4:51 / km)
ahr:150 max:187 shoes: Adizero RC

Down and 4 x 30''

Monday Oct 19 #

8 AM

Easy run 39:34 [3] 7.1 km (5:34 / km) +33m 5:27 / km
ahr:130 max:139 shoes: Pinky Pegs

Much needed plod after serious tennis/climbing induced DOMS. What a better way to start a down week

Sunday Oct 18 #

9 AM

Long run 1:35:00 [3] 19.64 km (4:50 / km) +317m 4:29 / km
ahr:157 max:180 shoes: Run fast 2

Bang on another 8 hours

Saturday Oct 17 #

9 AM

Easy run 15:33 [3] 3.26 km (4:46 / km)
ahr:148 max:163 shoes: Fuelcell

Intervals 24:06 [3] 6.56 km (3:40 / km)
ahr:179 max:193

Didn't feel great today so called it off early, no drama.

4 x 2' [30''] tempo
5mins
5 x 90'' on/off

Easy run 32:07 [3] 6.11 km (5:15 / km) +19m 5:11 / km
ahr:145 max:163 shoes: Fuelcell

Friday Oct 16 #

8 AM

Steady 32:57 [3] 8.28 km (3:59 / km) +22m 3:56 / km
ahr:171 max:183 shoes: Run fast 2

Steady 30' action, getting back familiar with low 4's
finished off with strides
3 PM

Easy run 24:47 [3] 4.8 km (5:10 / km) +35m 4:59 / km
ahr:141 max:154 shoes: Pinky Pegs

booked the wrong day for climbing :\

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