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Training Log: JONBONESJONES

In the last 7 days:

activity # timemileskm+mload
  Running5 4:40:51 42.17(6:40) 67.86(4:08) 348167.8
  Cycling2 2:47:12100.6
  Orienteering forest1 2:05:31 11.47(10:57) 18.46(6:48) 79565.6
  Total7 9:33:34 53.63 86.32 1143334.0
  [1-5]7 9:31:24
«
2:40
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WeThFrSaSuMoTu

Monday Oct 26 #

6 PM

Running 48:04 [3] 13.88 km (3:28 / km)
ahr:155 max:168

5*6min (19kmh) off 2min (15kmh). Nice and steady flow. Lactate at 3.1 mmol after the last rep. Nothing crazy, but a nice place to build from

Sunday Oct 25 #

2 PM

Orienteering forest 2:05:31 intensity: (5 @0) + (34:28 @1) + (45:40 @2) + (44:58 @3) + (20 @4) 18.46 km (6:48 / km) +795m 5:36 / km
ahr:138 max:161

Long run

Saturday Oct 24 #

10 AM

Running 55:45 intensity: (45 @0) + (8:48 @1) + (18:11 @2) + (10:58 @3) + (17:01 @4) + (2 @5) 12.49 km (4:28 / km) +14m 4:26 / km
ahr:146 max:175

12*600m gravel (1:51-1:48). 55-60sec rest
5 PM

Cycling 1:41:32 [3]
ahr:135 max:168

Ride with 2 sets of 13*(30sec on/15sec off) @6-7w/kg. Gonna be quite a bit of cycling this winter due to a pretty serious knee injury I sustained back in July. But I don’t mind it cuz cycling is a vibe

Friday Oct 23 #

7 PM

Running 59:00 intensity: (12 @0) + (2:18 @1) + (56:14 @2) + (16 @3) 15.54 km (3:48 / km) +13m 3:47 / km
ahr:151 max:160

Nice steady pace. Can’t go wrong with a few laps in downtown Albuquerque

Thursday Oct 22 #

4 PM

Running 1:34:44 intensity: (24 @0) + (17:41 @1) + (1:13:52 @2) + (2:47 @3) 20.16 km (4:42 / km) +294m 4:23 / km
ahr:147 max:166

Cycling 1:05:40 intensity: (33:43 @1) + (31:57 @2)
ahr:138 max:150

Wednesday Oct 21 #

8 PM

Running 13:04 intensity: (38 @0) + (10:48 @1) + (1:37 @2) + (1 @3) 2.45 km (5:21 / km) +15m 5:11 / km
ahr:127 max:149

Running 10:14 intensity: (6 @0) + (19 @1) + (21 @2) + (2 @3) + (5:28 @4) + (3:58 @5) 3.35 km (3:04 / km) +12m 3:00 / km
ahr:172 max:181

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