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Training Log Archive: acejase

In the 1 days ending Nov 16, 2017:

activity # timemileskm+m
  Running1 46:52 6.36(7:22) 10.23(4:35) 7
  Stretching & Exercises1 10:00
  Total2 56:52 6.36 10.23 7
  [1-5]1 46:52

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Th

Thursday Nov 16, 2017 #

12 PM

Running warm up/down 14:19 intensity: (30 @1) + (1:50 @2) + (11:59 @3) 3.22 km (4:27 / km) +5m 4:25 / km
ahr:137 max:147 shoes: Nike Zoom Elite 9 Green

Sam injured so mostly solo warm up except for laps with Alan. Bit late after going into work in the morning.

Running intervals 20:14 intensity: (28 @1) + (2:06 @2) + (9:06 @3) + (8:34 @4) 4.37 km (4:38 / km)
ahr:148 max:166 shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off. Pace was a bit hotter today with Alan out the front dragging guys along. My legs still a little weary - think last Saturday Marty session still in legs.

Running warm up/down 12:19 intensity: (1 @1) + (1:51 @2) + (10:27 @3) 2.65 km (4:39 / km) +2m 4:38 / km
ahr:140 max:147 shoes: Nike Zoom Elite 9 Green

10 PM

Stretching & Exercises 10:00 [0]

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