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Training Log Archive: Bashman

In the 1 days ending Jul 10:

activity # timemileskm+m
  Road2 1:06:43 7.38(9:03) 11.87(5:37) 224
  Track1 22:36 3.57(6:20) 5.75(3:56)
  Path/Terrain1 13:40 1.86(7:20) 3.0(4:33) 30
  Total3 1:42:59 12.81(8:02) 20.62(5:00) 254

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Tu

Tuesday Jul 10 #

7 AM

Path/Terrain 13:40 [2] 3.0 km (4:33 / km) +30m 4:20 / km
shoes: Salomon Sense Marin

3 PM

Road 11:30 [2] 2.32 km (4:58 / km) +76m 4:16 / km
shoes: Salomon Sense Marin

5 PM

Road warm up/down 37:43 [2] 6.49 km (5:48 / km) +66m 5:32 / km
shoes: Salomon Sense Pro 2 (2018)

WU
Decent one with Emil and a couple of athletics club crew. Having just watched Felly's demolition rampage in a Hungarian city the spirits were high!
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Track intervals 22:36 intensity: (7:36 @2) + (2:00 @4) + (13:00 @5) 5.75 km (3:56 / km)
shoes: Salomon Sense Pro 2 (2018)

Intervals - 200m, 400m, 6, 8, 1km, 8, 6, 4, 2 (half rep time)
Sounded like quite an easy session until we realised half rep time recoveries meant 16s and 33s for the first two respectively... We realised this a bit too late so it was a bit about hanging on. Hit the first 800m a bit too fast with Emil so he had to bail out the 1000m. I died hard on the second 800m but had a good amount of energy for the last few. Nice surge at the end on the 200m.
Certainly not a session I'm used to but felt like suitable race prep and I enjoyed how it was over quite quickly. Running well with a 15min 5km 18 year old for most of it, when Emil wasn't leading. Well matched pace as the three of us finished each rep a few seconds apart at most, and on the same second often. I frantically looked for something I could get an edge on the young guy since he was taking me on most home straights so you could imagine how delighted I was when I noticed his spikes. From then on I proudly explained to most people in Halden just how heavy my Salomons really were.
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Road warm up/down 17:30 [2] 3.06 km (5:43 / km) +82m 5:02 / km
shoes: Salomon Sense Pro 2 (2018)

WD
Crawl back home with the same two.
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