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Training Log Archive: kensr

In the 1 days ending Jun 24, 2017:

activity	#	time	miles		km		+m	load
Road Running	2	51:08	3.16	(16:11)	5.09	(10:03)	151	76.2
Road Race	1	27:20	2.9	(9:26)	4.66	(5:52)	103	109.3
Track workout	2	10:15	1.14	(9:01)	1.83	(5:36)	2	30.9
Strength	1	4:00						12.0
Total	6	1:32:43	7.2		11.58		256	228.4

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Saturday Jun 24, 2017 #

7 AM

Road Running warm up/down 26:07 [1] 1.72 mi (15:09 / mi) +49m 13:56 / mi
ahr:116 max:132

8 AM

Road Race race (Walpole 5K) 27:20 [4] 4.66 km (5:52 / km) +103m 5:17 / km
ahr:159 max:169

Hilly 5K, very humid. Drenched with sweat. Legs heavy from long day yesterday. Lost time on the hills, passed people coming back down. Pretty course around nice NE village.

9 AM

Road Running warm up/down 25:01 [2] 1.44 mi (17:24 / mi) +102m 14:16 / mi
ahr:113 max:135

Around local streets looking at the old houses. Solid Greek Revival designs from early 1800's.

10 AM

Track workout intervals (GMHS track) 5:10 [5] 0.79 mi (6:33 / mi) +1m 6:31 / mi
ahr:133 max:168

Stopped on the way home for speed work: 6 x 200. First had cooled off too much, but then ran okay.
68, 54, 49, 47, 44, 46

11 AM

Track workout warm up/down 5:05 [1] 0.35 mi (14:37 / mi) +1m 14:29 / mi
ahr:131 max:151

Final cool down.

12 PM

Strength 4:00 [3]

50 sit-ups

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