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Training Log: mmrj

In the last 7 days:

activity # timemileskm+ft
  running4 4:56:06 25.3(11:42) 40.72(7:16) 700
  Total4 4:56:06 25.3(11:42) 40.72(7:16) 700
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2:33
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MoTuWeThFrSaSu

Saturday May 18 #

running (longer / progression) 2:33:48 [3] 13.1 mi (11:44 / mi) +400ft 11:25 / mi
shoes: adrenaline 19s

local half marathon. this was confidence building.
4mi easy - 12:03, 12:23, 12:25, 12:29
4mi medium - 11:34, 11:21, 11:43, 11:35
2mi easy - 12:32, 13:03
3mi faster - 10:41, 10:30, 10:51

Thursday May 16 #

running (easy + hills) 49:40 [3] 3.7 mi (13:25 / mi) +200ft 12:46 / mi
shoes: adrenaline 19s

trails.
easy 21:00 @ 12:29
8 x { 30sec hill, 90sec recovery }, for hill intervals at 8-8:40
easy 12:40 @ 13:50 (incl. some walking)

Tuesday May 14 #

running (steady state) 47:26 [3] 4.5 mi (10:32 / mi)
shoes: adrenaline 19s

paved bike trail, flat, with danielle.

Monday May 13 #

running (easy + surges) 45:12 [3] 4.0 mi (11:18 / mi) +100ft 11:02 / mi
shoes: adrenaline 19s

trails. easy with 4 x { 30sec fast, 2min easy }. finally felt reasonably good.

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