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Training Log Archive: prthiessen

In the 7 days ending Dec 10, 2016:

activity	#	time	miles		km		+m
Easy	1	1:05:00	6.8	(9:34)	10.94	(5:56)
yoga	1	1:00:00
Speed/Track	1	55:00	7.5	(7:20)	12.07	(4:33)
Intervals	1	50:00	5.5	(9:05)	8.85	(5:39)
Hill Intervals	1	50:00	5.5	(9:05)	8.85	(5:39)
ERG	1	25:00
Long Run	1	2:00	9.8	(12)	15.77	(8)
Total	7	5:07:00	35.1		56.49

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Saturday Dec 10, 2016 #

Long Run 2:00 [3] 9.8 mi (12 / mi)

N. Table Mt Loop with super steep .5 mile hillclimb fast in middle of workout 6:10 for Quarry Road climb which is pretty good. Slow run after that.

Friday Dec 9, 2016 #

ERG 25:00 [3]

Erg- relatively hard effort 2:05 avg and 5900 meters

Thursday Dec 8, 2016 #

Intervals 50:00 [3] 5.5 mi (9:05 / mi)

TM workout 830 for 10 min and 730 for 5 min, three intervals of that with 5 min cd.

Wednesday Dec 7, 2016 #

Hill Intervals 50:00 [3] 5.5 mi (9:05 / mi)

Normal wu and cd, workout was 5 X 2:30 at 800 and 4% with 1 min flat in between.

Tuesday Dec 6, 2016 #

yoga 1:00:00 [3]

Monday Dec 5, 2016 #

Speed/Track 55:00 [3] 7.5 mi (7:20 / mi)

Sneaking in speed workout outside before the weather turns.

normal wu and cd. then 5X 5 mile tempo 712, 730, 730, 702, 640. Pretty pleased with result on a windy day.

Sunday Dec 4, 2016 #

Easy 1:05:00 [3] 6.8 mi (9:34 / mi)

TM workout alternating between 5 min at walking 4.2 at 10% and running 8:30 miles flat.

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