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Training Log Archive: Nick

In the 7 days ending Dec 16, 2017:

activity # timemileskm+m
  running road/trails6 6:46:00 40.95(9:55) 65.9(6:10) 750
  biking3 1:10:00
  gym ex & stretching6 50:00
  Unspecified2 35:00
  Total7 9:21:00 40.95 65.9 750
averages - sleep:8 weight:15kg

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Saturday Dec 16, 2017 #

running road/trails 30:00 intensity: (26:00 @1) + (4:00 @2) 4.2 km (7:09 / km) +45m 6:47 / km
slept:8.0 shoes: Fila

running road/trails hills 34:00 intensity: (16:00 @2) + (18:00 @4) 4.3 km (7:54 / km) +150m 6:44 / km
shoes: Fila

5*uphill at guard house and back down (aprox 30m climb each one). from 7.07 to 5.53 last one)

biking 16:00 intensity: (11:00 @1) + (5:00 @2)

Unspecified 20:00 [1]
slept:0.5

gym ex & stretching 7:00 [1]

Friday Dec 15, 2017 #

gym ex & stretching 7:00 [1]
slept:7.0

running road/trails 1:00:00 intensity: (8:00 @1) + (30:00 @2) + (22:00 @3) 10.0 km (6:00 / km) +75m 5:47 / km
slept:0.5 shoes: Fila

11*2min (from inters. towards Pesquero 370 to 430 m)

Thursday Dec 14, 2017 #

gym ex & stretching 12:00 [1]
slept:7.0

biking 42:00 [1]
slept:1.0

Unspecified 15:00 [1]
shoes: Fila

aprox 1h tennis w/Alin

Wednesday Dec 13, 2017 #

gym ex & stretching 10:00 [1]
slept:7.0

running road/trails 1:29:00 intensity: (7:00 @1) + (52:00 @2) + (30:00 @4) 15.0 km (5:56 / km) +80m 5:47 / km
slept:1.0 shoes: Fila

past Guardalavaca, towards ocean and back. after 50 min put a 6 k at a good effort on the way back (5.03,5.04,5.06,5.08,4.46,4.44). aprox 24°C

Tuesday Dec 12, 2017 #

gym ex & stretching 8:00 [1]
slept:8.0

biking warm up/down 12:00 [1]
slept:0.5

running road/trails 59:00 intensity: (5:00 @1) + (30:00 @2) + (24:00 @4) 11.0 km (5:22 / km) +75m 5:11 / km
shoes: Fila

6*4 min. right @ inters. towards Pesquero (between 840 and 940m)

Monday Dec 11, 2017 #

running road/trails 1:04:00 intensity: (34:00 @1) + (30:00 @2) 11.0 km (5:49 / km) +60m 5:40 / km
slept:7.5 shoes: Fila

w/Alin towards Guardalavaca

gym ex & stretching 6:00 [1]
slept:0.5

Sunday Dec 10, 2017 #

running road/trails 1:10:00 [2] 10.4 km (6:44 / km) +265m 5:58 / km
max:136 slept:7.5 weight:15kg shoes: Sally x-cross

columbia forest. white ground

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