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Training Log Archive: MCrone

In the 7 days ending Jan 5, 2013:

activity	#	time	miles		km		+m	load
Running	5	4:07:08	32.31	(7:39)	52.0	(4:45)		741.4
Strength	1	45:00						135.0
Cycling	1	30:00	6.21	(4:50)	10.0	(3:00)		90.0
Total	6	5:22:08	38.53		62.0			966.4

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Saturday Jan 5, 2013 #

Strength 45:00 [3]

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Nike Pegasus 28 0512

Friday Jan 4, 2013 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: Olympic Hurricane III

Thursday Jan 3, 2013 #

Running 28:53 [3] 7.0 km (4:08 / km)
ahr:158 max:196 shoes: Nike Pegasus 28 0512

Went to the physio today so wasn't really up for a speed session. Felt really good on the run and I am not sure if my max is actually correct. Good to get the physio to straighten me up every now and then.

Wednesday Jan 2, 2013 #

Running 41:15 [3] 10.0 km (4:08 / km)
ahr:154 max:179 shoes: Nike Pegasus 28 0512

Tuesday Jan 1, 2013 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512

Running hills (Short Hills) 20:00 [3] 2.0 km (10:00 / km)
shoes: Nike Pegasus 28 0512

2 sets of 10 short hills (20 second sprint up steep hill, recovery downhill). Did 8 minute jog between sets.

Monday Dec 31, 2012 #

Note
(rest day)

Sunday Dec 30, 2012 #

Running 1:17:00 [3] 16.0 km (4:49 / km)
shoes: Nike Pegasus 29 Shield 1212

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