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Training Log Archive: Nick

In the 7 days ending Sep 15, 2018:

activity # timemileskm+m
  running road/trails5 5:17:00 34.64(9:09) 55.75(5:41) 785
  biking3 1:42:00
  gym ex & stretching3 36:00
  HT7 7:00
  Unspecified1 6:00
  Total8 7:48:00 34.64 55.75 785
  [1-5]7 7:41:00
averages - sleep:6.2 weight:13kg

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SuMoTuWeThFrSa

Saturday Sep 15, 2018 #

HT 1:00 [0]

4 PM

running road/trails warm up/down 22:00 intensity: (12:00 @1) + (10:00 @2) 3.25 km (6:46 / km) +20m 6:34 / km
slept:6.0 shoes: Fila

feeling like 35° at 4 pm

running road/trails 1:03:00 intensity: (22:00 @3) + (20:20 @4) + (20:40 @5) 12.75 km (4:56 / km) +160m 4:39 / km
weight:13kg shoes: Fila

3 * westheights ( somehow progressive). maybe like 16 min into shade- rest nice , sunny and humid.

Friday Sep 14, 2018 #

biking 40:00 [1]
slept:5.0

to highland h. and back

HT 1:00 [0]
slept:1.0

Thursday Sep 13, 2018 #

running road/trails 36:00 intensity: (8:00 @1) + (28:00 @2) 5.5 km (6:33 / km) +40m 6:19 / km
slept:5.0 shoes: Asics white 17

westheights

running road/trails tempo 30:00 [3] 6.5 km (4:37 / km) +80m 4:21 / km
slept:1.0 shoes: Asics white 17

6*5 min the extended westheights loop and the small one. every 8

HT 1:00 [0]

Unspecified 6:00 [1]

Wednesday Sep 12, 2018 #

running road/trails 1:02:00 intensity: (36:00 @1) + (20:00 @2) + (6:00 @3) 9.0 km (6:53 / km) +160m 6:20 / km
slept:6.0 shoes: Asics white 17

stars training. Res. one loop at mw w/Heidi

HT 1:00 [0]

Tuesday Sep 11, 2018 #

running road/trails 34:30 [2] 6.0 km (5:45 / km) +60m 5:29 / km
slept:6.0 shoes: adidas marathon 2012

towards hydrocut w- and back

running road/trails race 18:30 [5] 4.0 km (4:38 / km) +60m 4:18 / km
slept:1.0 shoes: adidas marathon 2012

the 4k hydrocut loop (4.00 up, 9.04- the 1.9k). a bit slippery in couple of places.and i am getting slower

gym ex & stretching 12:00 [1]

HT 1:00 [0]

Monday Sep 10, 2018 #

gym ex & stretching 12:00 [1]
slept:4.5

biking warm up/down 42:00 [1]
slept:1.0

HT 1:00 [0]

Sunday Sep 9, 2018 #

biking warm up/down 20:00 [1]
slept:6.5

gym ex & stretching 12:00 [1]

running road/trails 51:00 intensity: (4:00 @1) + (40:00 @2) + (7:00 @3) 8.75 km (5:50 / km) +205m 5:13 / km
slept:0.5 shoes: Asics white 17

late afternoon - after work and a short nap. monarch woods

HT 1:00 [0]

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