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Training Log Archive: JONBONESJONES

In the 1 days ending Nov 7, 2020:

activity # timemileskm+m
  Running1 49:59 6.9(7:15) 11.1(4:30) 324
  Cycling1 45:00
  Total2 1:34:59 6.9 11.1 324
  [1-5]2 1:33:12

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Sa

Saturday Nov 7, 2020 #

12 PM

Cycling 45:00 intensity: (1:35 @0) + (8:07 @1) + (35:14 @2) + (4 @3)
ahr:129 max:148

Easy
9 PM

Running 49:59 intensity: (12 @0) + (31 @1) + (13:10 @2) + (14:45 @3) + (20:19 @4) + (1:02 @5) 11.1 km (4:30 / km) +324m 3:56 / km
ahr:154 max:175

Treadmill session: 10min WU (16kmh) straight into 5mins (19.5kmh).1min recovery then 3*13*(30/15).
Set 1 and 2 (19.5kmh and 5% incline), set 3 (22kmh and 2%)
2-3min between sets

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