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Training Log Archive: Psuba

In the 1 days ending Jan 14, 2017:

activity # timemileskm+m
  Running1 40:39 5.46(7:27) 8.79(4:37) 15
  Strength / Conditioning / Drills1 20:36
  Total1 1:01:15 5.46 8.79 15
  [1-5]1 59:49

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Sa

Saturday Jan 14, 2017 #

8 AM

Running warm up/down 10:15 intensity: (8 @1) + (18 @2) + (4:54 @3) + (4:55 @4) 1.95 km (5:16 / km) +7m 5:11 / km
ahr:145 max:155 shoes: Reebok One Cushion Trail

Running race (Parkrun) 19:57 intensity: (7 @1) + (7 @2) + (5 @3) + (43 @4) + (18:55 @5) 4.99 km (4:00 / km) +2m 3:59 / km
ahr:175 max:185 shoes: Reebok One Cushion Trail

Bournemouth Parkrun #181

18/479: http://www.parkrun.org.uk/bournemouth/results/week...

Quite windy and cold. With some decent warm-up and stretching I managed to get under 20min again, although wasn't hopeful when I felt the wind during the warm-up. Happy to finally run in a running shoe, tried it to see what my toe reacts, although to be fair this is still an older shoe with a roomy toebox. It felt OK though.

Also happy with the time given the conditions, the target for 2017 is to be consistently under 20min but I need to get to the point where it is less effort because I was giving 90-100% all the way, and that is not a sustainable effort for longer distances, and this is a pace I would need to consistently keep under.

Running warm up/down 10:27 intensity: (13 @2) + (1:28 @3) + (8:46 @4) 1.85 km (5:39 / km) +5m 5:34 / km
ahr:149 max:158 shoes: Reebok One Cushion Trail

Strength / Conditioning / Drills 20:36 intensity: (1:26 @0) + (13:16 @1) + (5:54 @2)
ahr:105 max:124

Some strength and core exercises to round out the hour

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