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Training Log Archive: roar

In the 1 days ending Oct 10, 2015:

activity # timemileskm+mload
  Running (road)1 1:08:17 7.64(8:56) 12.3(5:33) 4929.0
  Total1 1:08:17 7.64(8:56) 12.3(5:33) 4929.0
  [1-5]1 1:08:16
averages - sleep:8

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Sa

Saturday Oct 10, 2015 #

10 AM

Running (road) warm up/down 18:45 intensity: (1 @0) + (3:54 @1) + (11:43 @2) + (3:07 @3) 3.24 km (5:48 / km)
ahr:141 max:162 slept:8.0 shoes: Inov8 X-Talon 212

Warm up lap

Running (road) hills 33:21 intensity: (5 @1) + (2:37 @2) + (5:03 @3) + (15:26 @4) + (10:10 @5) 6.04 km (5:31 / km) +36m 5:22 / km
ahr:170 max:182 shoes: Inov8 X-Talon 212

4x 1mile hill loop 90s rest. Felt better today than the last time I did these which is always nice. Started out with Orla who I ran with the last day but forgot to start my watch until somewhere up the first hill. First 3 were nice and consistent but I did suffer on the last one again.

6:45
6:49
6:44
6:55

Running (road) intervals 3:17 intensity: (23 @1) + (11 @2) + (1:59 @3) + (44 @4) 0.52 km (6:17 / km) +1m 6:13 / km
ahr:154 max:167 shoes: Inov8 X-Talon 212

Apparently it's a thing to do some strides after hills to loosen out your hamstrings so we did that. 4x 100m strides.

Running (road) warm up/down 12:54 intensity: (40 @1) + (4:41 @2) + (7:33 @3) 2.5 km (5:10 / km) +12m 5:02 / km
ahr:149 max:162 shoes: Inov8 X-Talon 212

Cool down lap. Feeling tired.

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