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Training Log Archive: Kip

In the 1 days ending May 19, 2011:

activity # timemileskm+m
  Running1 49:05 5.79(8:29) 9.32(5:16) 58
  Intervals1 11:56 2.24(5:20) 3.6(3:19) 46
  Intervals (Track)1 1:29 0.26(5:43) 0.42(3:33) 4
  Total1 1:02:30 8.29(7:33) 13.34(4:41) 108
  [1-5]1 1:02:29

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Th

Thursday May 19, 2011 #

1 PM

Running warm up/down 18:56 3.69 km (5:08 / km) +4m 5:06 / km
ahr:134 max:158 shoes: Nike LunarSwift+

Running warm up/down 2:00 0.44 km (4:33 / km) +5m 4:18 / km
ahr:151 max:161 shoes: Adidas Edge Spikes

Intervals (Track) 1:29 0.42 km (3:33 / km) +4m 3:23 / km
ahr:145 max:168 shoes: Adidas Edge Spikes

Running warm up/down 18:03 [1] 3.43 km (5:16 / km) +49m 4:55 / km
ahr:129 max:152 shoes: Nike LunarSwift+

Intervals (9*400m) 11:56 3.6 km (3:19 / km) +46m 3:07 / km
ahr:156 max:176 shoes: Asics Hyperspeed 4

9*400m intervals@75-80sec with 200m jogs @5min/km pace.

Splits
1 78:07 --- (53)
2 71.57 --- (59)
3 82.07 --- (64)
4 85.58 --- (69)
5 77.90 --- (72)
6 74.11 --- (73)
7 91.07 --- (76)
8 78.20 --- (77)
9 77.65 --- (60)

Running warm up/down 10:06 1.76 km (5:43 / km)
shoes: Asics Hyperspeed 4

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