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Training Log Archive: BP

In the 1 days ending Oct 20, 2020:

activity # timemileskm+m
  Running1 30:00 3.14(9:34) 5.05(5:56) 40
  Walking1 20:00 1.24(16:06) 2.0(10:00) 30
  Total1 50:00 4.38(11:25) 7.05(7:06) 70

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Tu

Tuesday Oct 20, 2020 #

Running (P tread) 30:00 intensity: (2:00 @1) + (6:00 @2) + (17:00 @3) + (5:00 @4) 5.05 km (5:56 / km) +40m 5:43 / km
ahr:137

Intermediate HIIT class. 6 wu walk to jog 1-2% grade, then 8x45sec run with pyramid fast walk recoveries 1:15 -45, then 8x 30sec 1:1 recovery at fast walk (4.8mph) with run speed up to 10mph; 486/273.
Avg output = 4.5W/kg.

Walking 20:00 [1] 2.0 km (10:00 / km) +30m 9:18 / km

Wintry walk in the woods. Very pretty snow laden trees.

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