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Training Log Archive: »∑ames

In the 1 days ending Oct 30:

activity # timemileskm+m
  Running1 1:02:26 8.95(6:59) 14.4(4:20) 60
  S&C1 16:00
  Total2 1:18:26 8.95 14.4 60

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Fr

Friday Oct 30 #

10 AM

Running 53:09 [3] 12.7 km (4:11 / km) +50m 4:06 / km
shoes: Asics Gel-DS 22

Friday session, because nothing makes sense any more.

20T [4'30''] @ 3:29s
10 * 300m [30''] @ 2:57-3:13s

In the hole a bit at the end of the 300s but some really nice speed to begin with and the tempo felt vv cruisy. Maybe, just maybe, there's some purpose to this track nonsense.

Running 9:17 [3] 1.7 km (5:28 / km) +10m 5:18 / km
shoes: Asics Gel-DS 22

Bonus CD after a big Wilby lap and ride home. Probably still not enough to save the calves tomorrow :p
10 PM

S&C 16:00 [3]

Glutes

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