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Training Log Archive: Quirkey

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Run5 3:38:56 21.75(10:04) 35.0(6:15) 758
  Strength / Core1 20:00
  Flexibility1 10:00
  Total5 4:08:56 21.75 35.0 758

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

3 PM

Run 33:59 intensity: (18 @2) + (1:26 @3) + (29:22 @4) + (2:53 @5) 6.43 km (5:17 / km) +62m 5:03 / km
ahr:150 max:161 shoes: Inov-8 MudClaw 300 (Yellow)

Decathon #3
Meadows and Bruntsfield

Saturday Dec 2, 2017 #

3 PM

Run 27:47 intensity: (3:46 @1) + (17:53 @2) + (1:32 @3) + (49 @4) + (3:47 @5) 5.14 km (5:25 / km) +54m 5:09 / km
ahr:107 max:190 shoes: Brooks Pure Grit 5 (Black + Re

Decathon #2
Innocent / Duddingston Loopo

Strength / Core 20:00 intensity: (5:00 @3) + (15:00 @4)
shoes: Vibram Spyridon MR (40)

@Comy gym after run
SB Hamstrings (lots)
SB abs stuff

Flexibility 10:00 [1]

Friday Dec 1, 2017 #

3 PM

Run 40:38 intensity: (1:49 @4) + (38:49 @5) 6.55 km (6:12 / km) +138m 5:37 / km
ahr:186 max:203

Decathon #1 - ACW Holyrood park

Thursday Nov 30, 2017 #

7 PM

Run 1:10:37 intensity: (6:19 @1) + (7:39 @2) + (17:47 @3) + (33:17 @4) + (5:35 @5) 10.05 km (7:02 / km) +186m 6:26 / km
ahr:132 max:175 shoes: Brooks Pure Grit 5 (Black + Re

TT - Parlauf

Tuesday Nov 28, 2017 #

2 PM

Run 45:55 intensity: (36 @3) + (25:21 @4) + (19:58 @5) 6.83 km (6:43 / km) +319m 5:27 / km
ahr:156 max:185

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