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Training Log Archive: Sunley

In the 1 days ending Dec 1, 2018:

activity # timemileskm+mload
  ◪3 2:12:55 8.97(14:49) 14.44(9:12) 64179c919708.3
  Running2 43:17 3.48(12:27) 5.6(7:44) 255308004.2
  Total3 2:56:12 12.45(14:09) 20.04(8:48) 89679c1227712.5

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Sa

Saturday Dec 1, 2018 #

10 AM

Running warm up/down 9:31 intensity: (34 @1) + (6:39 @2) + (2:15 @3) + (3 @4) 1.31 km (7:17 / km) +63m 5:52 / km
ahr:137 max:169 shoes: VJ Irocks 2

◪ 1:01:12 intensity: (2:47 @1) + (25:11 @2) + (33:14 @3) **** 7.57 km (8:05 / km) +320m 6:40 / km
ahr:142 max:162 30c shoes: VJ Irocks 2

Hawkshead - Colonels Drive

Running warm up/down 1:19 intensity: (1:16 @2) + (3 @3) 0.23 km (5:38 / km)
ahr:141 max:145 shoes: VJ Irocks 2

1 PM

Running warm up/down 15:54 intensity: (8:16 @1) + (7:38 @2) 1.72 km (9:14 / km) +140m 6:34 / km
ahr:122 max:142 shoes: VJ Irocks 2

◪ 59:30 intensity: (57:17 @1) + (2:13 @2) **** 5.07 km (11:45 / km) +300m 9:04 / km
ahr:107 max:132 19c shoes: VJ Irocks 2

Hawkshead - Haverthwaite Heights

Running warm up/down 16:33 [2] 2.33 km (7:06 / km) +53m 6:22 / km
ahr:104 max:120 shoes: VJ Irocks 2

5 PM

◪ race 12:13 intensity: (4:07 @1) + (8:01 @2) + (5 @3) ***** 1.81 km (6:46 / km) +21m 6:23 / km
ahr:127 max:147 30c shoes: Inov8 Mudclaw 300

Hawkshead - Ultrasprint Relay

Fat first place catching up a minute on Andy Llewellyn.

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