Training Log Archive: Abrando

In the 7 days ending Sep 4, 2016:

activity

time

miles

Running

5:24:23

35.31

(9:11)

56.83

(5:42)

911

Total

5:24:23

35.31

(9:11)

56.83

(5:42)

911

1:48

0:00

3 PM

Running warm up/down 28:00 [2] 2.58 km (10:51 / km) +92m 9:13 / km
shoes: brooks gliceryn 12

Running 1:06:22 [3] 12.0 km (5:32 / km) +280m 4:57 / km
shoes: brooks gliceryn 12

lungo collinare

Running 14:13 [3] 3.0 km (4:44 / km) +31m 4:30 / km
shoes: brooks gliceryn 12

aumento di ritmo dopo il lungo

3 PM

Running warm up/down 10:00 [2] 1.34 km (7:28 / km) +46m 6:22 / km
shoes: brooks gliceryn 12

Running 50:00 [3] 10.0 km (5:00 / km) +205m 4:32 / km
shoes: brooks gliceryn 12

50' collinari tranquilli

9 AM

Running warm up/down 16:00 [2] 1.98 km (8:05 / km) +51m 7:10 / km
shoes: brooks gliceryn 12

Running 50:00 [3] 9.71 km (5:09 / km) +181m 4:43 / km
shoes: brooks gliceryn 12

50' collinari tranquilli

9 AM

Running warm up/down 20:00 [2] 2.71 km (7:23 / km) +10m 7:15 / km
shoes: brooks gliceryn 12

Running intervals 1:09:48 [3] 13.51 km (5:10 / km) +15m 5:08 / km
shoes: brooks gliceryn 12

10x1000 a 4:30/km con 3' rec
[4:30-4:28-4:29-4:30-4:31-4:28-4:30-4:28-4:27-4:26]