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Training Log Archive: CHARLIE-B

In the 7 days ending Jan 22, 2017:

activity # timemileskm+mload
  Running4 4:08:55 27.15(9:10) 43.69(5:42) 658196.8
  Stationary bike1 33:00 8.93(3:42) 14.37(2:18)19.8
  Walking1 27:37 1.24(22:14) 2.0(13:49) 479.7
  Total5 5:09:32 37.32(8:18) 60.06(5:09) 705226.4

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Sunday Jan 22, 2017 #

12 PM

Stationary bike 33:00 [4] 8.93 mi (3:42 / mi)

10 min easy
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
3 min hard, 1 min easy
2 min hard, 1 min easy
1 min hard, 1 min easy
1 min easy, 3 min easy

Continued to watch The OA

Saturday Jan 21, 2017 #

Event: GAOC Local Event :: Palisades West, CRNRA
 
4 PM

Running 15:21 intensity: (7:47 @4) + (7:34 @5) 2.78 km (5:31 / km) +46m 5:06 / km
ahr:167 max:196 shoes: Red Clayton

5 PM

Walking 27:37 intensity: (9:08 @1) + (5:04 @2) + (5:20 @3) + (2:39 @4) + (5:26 @5) 2.0 km (13:49 / km) +47m 12:23 / km
ahr:136 max:181 shoes: Red Clayton

Running 32:58 intensity: (4 @2) + (8 @3) + (21 @4) + (32:25 @5) 6.5 km (5:04 / km) +29m 4:58 / km
ahr:187 max:199 shoes: Red Clayton

Tried for 4:51/k. Failed.

Thursday Jan 19, 2017 #

8 AM

Running warm up/down 16:16 [2] 2.86 km (5:41 / km) +55m 5:11 / km
shoes: Red Clayton

Running intervals 48:12 [5] 7.38 km (6:32 / km) +93m 6:09 / km
shoes: Red Clayton

Plan was 2 x 1600 @ 4:22/k + 2 x 800 @ 4:12/k

Tuesday Jan 17, 2017 #

8 AM

Running 2:13:27 intensity: (46 @1) + (11 @2) + (21 @3) + (1:20 @4) + (2:10:49 @5) 24.01 km (5:33 / km) +413m 5:07 / km
ahr:182 max:218 shoes: Red Clayton

Running 2:41 intensity: (4 @2) + (1:04 @3) + (44 @4) + (49 @5) 0.16 km (16:53 / km) +23m 9:51 / km
ahr:154 max:175 shoes: Red Clayton

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