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Training Log Archive: Ifor

In the 1 days ending Dec 11, 2018:

activity	#	time	miles		km		+m	load
Cycling	2	1:04:00	13.1	(12.3/h)	21.09	(19.8/h)	169	128.0
Running	1	49:59	5.42	(9:14)	8.72	(5:44)	58	100.0
Total	3	1:53:59	18.52	(6:09)	29.81	(3:49)	227	228.0

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Tuesday Dec 11, 2018 #

7 AM

Cycling 30:49 [2] 10.67 km (20.8 kph) +67m
shoes: Charge Mixer

10.672km with 67m climb in 0:30:49. Work.
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5 PM

Cycling 33:11 [2] 10.42 km (18.8 kph) +102m
shoes: Charge Mixer

10.417km with 102m climb in 0:33:11. Home.
Uploaded with IpBike

7 PM

Running 49:59 [2] 8.72 km (5:44 / km) +58m 5:33 / km

8.716km with 58m climb in 0:49:59. Bok training intervals on the downs. 1,2,3,2,1,1,2,3,2,1. 1 minute recovery apart from after the 3s when we had 2. Died on the first 3 gently up hill and having to work to stay with Tommi was not up to it. Was better after that although Tommi was having his own issues and I probably slowed. Knackered at end.
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