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Training Log Archive: Psuba

In the 1 days ending Jan 4, 2017:

activity # timemileskm+m
  Running1 21:28 2.68(8:01) 4.3(4:59) 90
  Strength / Conditioning / Drills1 19:36 0.12(2:41:46) 0.19(1:40:31)
  Total1 41:04 2.8(14:41) 4.5(9:08) 90
  [1-5]1 40:39

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Wednesday Jan 4, 2017 #

8 AM

Running warm up/down (Treadmill) 21:28 intensity: (25 @0) + (7 @1) + (43 @2) + (5:22 @3) + (7:47 @4) + (7:04 @5) 4.3 km (4:59 / km) +90m 4:31 / km
ahr:155 max:181

Usual gym warm up treadmill run.

1km @ 5m/km 0% elev -> HR 140 BPM
1km @ 5m/km 3% elev -> HR 157 BPM
1km @ 5m/km 6% elev -> HR 176 BPM
500m @ 5m/km 0% elev -> HR to 150 BPM
500m @ 3:30m/km 0% elev -> HR to 181 BPM
+ cool down

Higher HR than last similar session...

Strength / Conditioning / Drills 19:36 intensity: (1:30 @1) + (3:36 @2) + (12:13 @3) + (2:17 @4) 0.19 km (1:40:31 / km)
ahr:133 max:158

Leg + core

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