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Training Log Archive: Nick

In the 7 days ending Oct 14, 2017:

activity # timemileskm+m
  running road/trails7 5:28:00 32.31(10:09) 52.0(6:18) 390
  gym ex & stretching3 29:00
  Total8 5:57:00 32.31 52.0 390
averages - sleep:7.1

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Saturday Oct 14, 2017 #

running road/trails 55:00 [2] 9.0 km (6:07 / km) +100m 5:47 / km
slept:7.0 shoes: Asics 2015

rain. home to hydrocut and back (16°C)

Friday Oct 13, 2017 #

gym ex & stretching 5:00 [1]
slept:7.0

running road/trails warm up/down 32:50 [1] 4.75 km (6:55 / km) +35m 6:40 / km
shoes: Asics white 17

running road/trails intervals 17:10 [5] 4.25 km (4:02 / km) +55m 3:48 / km
shoes: Asics white 17

westheights loop 4*4 (1.02,1.04,0.87,0.97 + 1 min)

Thursday Oct 12, 2017 #

running road/trails 40:00 [1] 5.5 km (7:16 / km) +35m 7:03 / km
slept:6.5 shoes: Asics 2015

lazy evening run

gym ex & stretching 8:00 [1]

Wednesday Oct 11, 2017 #

running road/trails 40:00 [1] 5.8 km (6:54 / km) +80m 6:27 / km
slept:6.0 shoes: Fila

running road/trails tempo 14:00 [4] 3.2 km (4:22 / km)
shoes: Fila

at rez (4*800)

Tuesday Oct 10, 2017 #

gym ex & stretching 16:00 [1]
slept:6.5 (rest day)

Monday Oct 9, 2017 #

6 PM

running road/trails 1:15:00 [1] 10.0 km (7:30 / km) +20m 7:26 / km
slept:8.0 shoes: Fila

Easy trail run at Laurel Creek

Sunday Oct 8, 2017 #

8 AM

running road/trails 28:00 [1] 4.5 km (6:13 / km) +20m 6:05 / km
slept:8.0 shoes: Fila

head ache/migraine thru the night. poor sleep
6 PM

running road/trails warm up/down 13:00 intensity: (8:00 @1) + (5:00 @2) 2.1 km (6:11 / km) +10m 6:03 / km
slept:0.5 shoes: Fila

running road/trails 13:00 [4] 2.9 km (4:29 / km) +35m 4:14 / km
shoes: Fila

the small westheights loop. actual time 12.50

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