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Training Log Archive: Becks

In the 1 days ending Jan 6, 2017:

activity # timemileskm+m
  Strength1 46:54 0.65(1:11:53) 1.05(44:40)
  Tempo run1 34:58 3.54(9:53) 5.69(6:09) 3
  Running2 22:13 2.25(9:51) 3.63(6:08) 12
  Total4 1:44:05 6.44(16:09) 10.37(10:02) 15
  [1-5]4 1:23:32

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Fr

Friday Jan 6, 2017 #

8 AM

Running 8:58 intensity: (11 @0) + (10 @1) + (1:00 @2) + (7:37 @3) 1.4 km (6:25 / km) +5m 6:18 / km
ahr:152 max:160 shoes: X Talon 212s

Nutso day. Had to create an enormous proteomics file on a program that kept crashing that has a single license only available at George St, so wore lycra all day and kept running between things. Stopped timing the things after the third one...this one was to George St.

Running 6:51 intensity: (7 @0) + (25 @1) + (1:48 @2) + (4:31 @3) 1.05 km (6:33 / km) +7m 6:20 / km
ahr:148 max:160 shoes: X Talon 212s

Then to the gym!
9 AM

Strength 46:54 intensity: (18:00 @0) + (12:02 @1) + (6:37 @2) + (10:15 @3) 1.05 km (44:40 / km)
ahr:130 max:171

Upper body strength session. Nice to hit a nearly empty gym.
10 AM

Running 6:24 intensity: (5 @0) + (8 @1) + (19 @2) + (5:52 @3) 1.18 km (5:25 / km)
ahr:157 max:163 shoes: X Talon 212s

Back to George St.
3 PM

Tempo run 34:58 intensity: (2:10 @0) + (5:41 @1) + (3:32 @2) + (5:47 @3) + (17:48 @4) 5.69 km (6:09 / km) +3m 6:08 / km
ahr:161 max:188 shoes: X Talon 212s

5 x 4 mins tempo with a relatively heavy bag home. Happy to be done for the day!

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