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Training Log Archive: Psuba

In the 7 days ending Sep 3, 2017:

activity	#	time	miles		km		+m
Running	4	4:10:27	29.25	(8:34)	47.08	(5:19)	450
Cycling	6	2:23:12	20.26	(8.5/h)	32.6	(13.7/h)	158
Total	9	6:33:39	49.51	(7:57)	79.68	(4:56)	608

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Saturday Sep 2, 2017 #

11 AM

Cycling (Commute) 17:29 [1] 2.88 km (9.9 kph) +11m

4 PM

Cycling (Commute) 9:41 [1] 2.67 km (16.5 kph) +33m

7 PM

Running long 1:43:56 [3] 21.23 km (4:54 / km) +142m 4:44 / km
shoes: Adidas Supernova Glide

175SPM steady running technique run

Friday Sep 1, 2017 #

7 PM

Running intervals (Sprint intervals) 47:46 [4] 8.18 km (5:51 / km) +50m 5:40 / km
shoes: Adidas Supernova Glide

Moov Sprint Intervals, 8x level 26

Thursday Aug 31, 2017 #

5 PM

Cycling (Commute) 22:57 [1] 3.88 km (10.1 kph)

7 PM

Cycling (Commute) 35:31 [2] 5.73 km (9.7 kph) +38m

Tuesday Aug 29, 2017 #

5 PM

Cycling warm up/down (Commute) 20:06 [3] 6.94 km (20.7 kph) +30m

To BU

Running intervals 42:15 [4] 7.22 km (5:51 / km) +234m 5:02 / km
shoes: Haglofs Gram XC 2016

Wessex Summer medium hills training.
Warm up + 4x half + 4x full 4x half as usual.
Tough to have another strong session in a row, but that's the only way getting back to normal shape!

Lots of buds out, Sheila/Julie/Becca/Tim/Dale/Gavin/Rob/Andy/Roger/Alan so proper tempo and mini races up the hills.

Cycling warm up/down (Commute) 8:35 [3] 2.11 km (14.7 kph) +6m

To Pub

8 PM

Cycling warm up/down 28:53 [3] 8.39 km (17.4 kph) +41m

Home

Monday Aug 28, 2017 #

6 PM

Running intervals (Speed Endurance) 56:30 [5] 10.45 km (5:24 / km) +25m 5:21 / km
shoes: Haglofs Gram XC 2016

Moov Level 25 Speed Endurance session on the promenade.

Level 4 is 1 mile intervals at sub 4:07 pace with 1:30 off. Had almost 4 intervals, cut the last short to peel off for cool down towards home.

In fact could have probably passed level 26 but wanted to be conservative the first time back on these sessions.

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