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Training Log: jpdiasfernandes

In the last 7 days:

activity # timemileskm+m
  Running4 3:38:05 27.77(7:51) 44.69(4:53) 551
  Workout1 30:00 0.87(34:29) 1.4(21:26) 100
  Cycling1 16:00 4.35(16.3/h) 7.0(26.3/h) 60
  Total5 4:24:05 32.99(8:00) 53.09(4:58) 711
averages - rhr:42
«
1:25
0:00
WeThFrSaSuMoTu

Sunday Oct 25 #

7 AM

Note
rhr:39

Saturday Oct 24 #

Running 45:01 [1] 11.06 km (4:04 / km) +18m 4:02 / km
ahr:154 max:163 shoes: Nike Odyssey React Flyknit 2

Trying out a new form this week. It seems to propel me in an effortless way. I'm elevating the knees higher and keeping my torso slightly back. I used to run with a non efficient forward lean. This is going great in terms of effort. Really feel that I can run faster with less fatigue. On the other hand I fell my TFL and my gluteus medium being more stiff and over worked. I guess I'll need to work on them. If I want to do this change I'll have to be carefull and do it slowly.
7 AM

Note
rhr:39

Friday Oct 23 #

7 AM

Note
rhr:43

4 PM

Running 1:01:28 [1] 10.49 km (5:52 / km) +361m 5:00 / km
ahr:145 max:170 shoes: NVII Forest 2

Easy running on the trails. Really trying to improve on the climbs.

Running 11:15 [1] 2.28 km (4:56 / km) +98m 4:04 / km
ahr:155 max:160 shoes: Nike Odyssey React Flyknit 2

Way to the trails.

Thursday Oct 22 #

7 AM

Note
rhr:43

Cycling 16:00 [1] 7.0 km (26.3 kph) +60m

Commute
6 PM

Running warm up/down 10:53 [1] 2.4 km (4:32 / km)
shoes: Pegasus 37

Workout 30:00 [1] 1.4 km (21:26 / km) +100m 15:47 / km
shoes: Pegasus 37

Stairs and strength.

Running intervals 17:56 [4] 4.14 km (4:20 / km)
shoes: Pegasus 37

Pyramid fartlek (100/200/300/400/400/300/200/100)
15'' 30'' 46'' 63'' 64'' 44'' 27'' 14''
Felt good. Focused a lot on the form and feeling relaxed running at high speed. The 400m felt somewhat "easy". By that I mean I could sustain it for longer than 800m. Felt that I was in a groove and that I was on the latter stage of a race. That said solid session, really good for improving my speed.

Running warm up/down 10:32 [1] 1.76 km (5:59 / km)
shoes: Pegasus 37

Wednesday Oct 21 #

7 AM

Note
rhr:48

6 PM

Running 1:01:00 [1] 12.56 km (4:51 / km) +74m 4:43 / km
ahr:144 max:165 shoes: Nike Odyssey React Flyknit 2

40' + 8x100m strides + 5' back home.

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