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Training Log Archive: kEEly

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  running32 32:08:49 263.81(7:19) 424.56(4:33)
  core & stretching5 1:30:00
  water based training1 30:00
  Barefeet running2 26:00 3.73(6:58) 6.0(4:20)
  swimming1 25:00
  running technique and strength1 15:00
  Total36 35:14:49 267.54 430.56
averages - weight:75.6kg

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Saturday Dec 31, 2011 #

10 AM

running warm up/down 48:00 [3] 10.0 km (4:48 / km)
shoes: Asics Nimbus 13

running 17:45 [3] 5.0 km (3:33 / km)

5 PM

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Vomero 6

Friday Dec 30, 2011 #

9 AM

running 57:30 [3] 13.0 km (4:25 / km)
shoes: Asics Nimbus 13

5 PM

running (Recovery) 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Nimbus 13

core & stretching 20:00 [3]

Thursday Dec 29, 2011 #

9 AM

running warm up/down 48:00 [3] 10.0 km (4:48 / km)
shoes: Asics Nimbus 13

running intervals (Quarters) 18:00 [5] 5.0 km (3:36 / km)

5 PM

running (Recovery) 38:00 [3] 8.0 km (4:45 / km)
shoes: Nike Vomero 6

Wednesday Dec 28, 2011 #

9 AM

running tempo 1:27:00 intensity: (45:00 @3) + (12:00 @4) + (30:00 @5) 19.0 km (4:35 / km)
shoes: Nike Vomero 6

5 PM

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Asics Nimbus 13

Tuesday Dec 27, 2011 #

1 PM

running warm up/down 53:00 [3] 11.0 km (4:49 / km)
shoes: Nike Vomero 6

running intervals 25:00 [4] 6.0 mi (4:10 / mi)

5 PM

running (Easy) 38:00 [3] 8.0 km (4:45 / km)
shoes: Asics Nimbus 13

Monday Dec 26, 2011 #

running 1:10:00 [3] 15.0 km (4:40 / km)
weight:75.8kg shoes: Nike Vomero 6

3 PM

swimming 25:00 [3]

Sunday Dec 25, 2011 #

7 PM

running long 1:49:00 [3] 25.0 km (4:22 / km)
shoes: Asics Nimbus 13

Saturday Dec 24, 2011 #

Note
(rest day)

Friday Dec 23, 2011 #

3 PM

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Nike Vomero 6

Thursday Dec 22, 2011 #

7 PM

running warm up/down 51:00 [3] 10.0 km (5:06 / km)
shoes: Asics Nimbus 13

running intervals 21:00 intensity: (6:00 @2) + (15:00 @4) 5.0 km (4:12 / km)
weight:75.6kg

Wednesday Dec 21, 2011 #

7 PM

running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Vomero 6

running 35:09 [3] 10.0 km (3:31 / km)
shoes: Nike Vomero 6

Monday Dec 19, 2011 #

3 PM

running 53:00 [3] 12.0 km (4:25 / km)
weight:75.7kg (sick) shoes: Nike Vomero 6

Sunday Dec 18, 2011 #

12 PM

running long 1:28:00 [3] 20.0 km (4:24 / km)
weight:75.5kg (sick) shoes: Asics Nimbus 13

Saturday Dec 17, 2011 #

6 PM

running 38:00 [3] 8.0 km (4:45 / km)
(sick) shoes: Nike Vomero 6

core & stretching 10:00 [3]

Friday Dec 16, 2011 #

3 PM

running 20:00 [3] 4.0 km (5:00 / km)
(sick) shoes: Nike Vomero 6

Sunday Dec 11, 2011 #

12 PM

running long 1:12:00 [3] 16.0 km (4:30 / km)
shoes: Asics Nimbus 13

Saturday Dec 10, 2011 #

11 AM

running warm up/down 48:00 [3] 10.0 km (4:48 / km)
weight:75.8kg shoes: Nike Vomero 6

running intervals 20:00 [5] 5.0 km (4:00 / km)

Friday Dec 9, 2011 #

3 PM

running (recovery) 47:00 [3] 10.0 km (4:42 / km)
weight:75.1kg shoes: Nike Vomero 6

5 PM

core & stretching 15:00 [3]

Thursday Dec 8, 2011 #

core & stretching 15:00 [3]

6 PM

running warm up/down 55:00 [3] 12.0 km (4:35 / km)
weight:75.4kg shoes: Nike Vomero 6

running intervals 25:00 [5] 5.0 km (5:00 / km)

Wednesday Dec 7, 2011 #

5 PM

running long 1:18:00 [3] 18.0 km (4:20 / km)
weight:75.4kg shoes: Asics Nimbus 13

Tuesday Dec 6, 2011 #

9 AM

running 45:00 [3] 8.0 km (5:38 / km)
weight:75.6kg

4 PM

running warm up/down 48:00 [3] 10.0 km (4:48 / km)
shoes: Asics Nimbus 13

running intervals 30:00 [3] 5.4 km (5:33 / km)

Monday Dec 5, 2011 #

4 PM

running (recovery) 52:00 [3] 11.0 km (4:44 / km)
weight:75.5kg shoes: Nike Vomero 6

Barefeet running 18:00 [3] 4.0 km (4:30 / km)

running technique and strength 15:00 [3]

Sunday Dec 4, 2011 #

11 AM

running long 1:46:00 [3] 25.0 km (4:14 / km)
weight:76.1kg shoes: Asics Nimbus 13

2 PM

water based training (Recovery) 30:00 [3]

Saturday Dec 3, 2011 #

2 PM

running warm up/down 1:15:00 [3] 16.0 km (4:41 / km)
shoes: Nike Vomero 6

running race 2:05 [5] 0.8 km (2:36 / km)

running tempo 16:20 [4] 5.0 km (3:16 / km)
ahr:177 max:186 weight:76.1kg shoes: Inov-8 Xlite

Friday Dec 2, 2011 #

3 PM

running (Recovery) 38:00 [3] 8.0 km (4:45 / km)
weight:75.8kg

core & stretching 30:00 [3]

Thursday Dec 1, 2011 #

running 28:00 [3] 6.0 km (4:40 / km)
shoes: Nike Vomero 6

Barefeet running 8:00 [3] 2.0 km (4:00 / km)

5 PM

running warm up/down 35:00 [3] 7.0 km (5:00 / km)
weight:75.5kg shoes: Nike Vomero 6

running intervals 15:00 [5] 2.7 km (5:33 / km)

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