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Training Log: EPOCspookster

In the last 7 days:

activity # timemileskm+ft
  Trail running2 2:08:00 12.92(9:54) 20.8(6:09) 1300
  Road running1 30:00 3.11(9:39) 5.0(6:00) 250
  Intervals1 19:05 2.73(6:59) 4.4(4:20) 50
  Total3 2:57:05 18.77(9:26) 30.2(5:52) 1600
averages - weight:157.7lbs
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Thursday Dec 7 #

Trail running 49:00 [3] 8.4 km (5:50 / km) +500ft 5:21 / km
weight:157lbs shoes: Hoka Mafate Speed 2

Easy up the valley. Left calf back to being sore again and right ITB a bit tight.

Tuesday Dec 5 #

Road running 30:00 [3] 5.0 km (6:00 / km) +250ft 5:35 / km
weight:158lbs shoes: Hoka Clifton 8 Yellow

Warm up/down.

Intervals 19:05 [3] 4.4 km (4:20 / km) +50ft 4:16 / km
ahr:135 max:149 shoes: Hoka Clifton 8 Yellow

Road intervals. 4 x 1km every 5 mins.
Average HR and max HR lower than on previous sessions.
Must stretch these out to 5 or 6 min efforts with 1 min recovery or 5 or 6 1 km efforts with 1 min recovery.
Cold, wet and windy.
Calf OK, right glute/hamstring tight at times.
3:58
3:57
3:53
3:53

Sunday Dec 3 #

Trail running 1:19:00 [3] 12.4 km (6:22 / km) +800ft 5:48 / km
weight:158lbs shoes: Hoka Challenger 6, Blue

Easy jog up the valley. Freezing temperatures out.
Last 3km with Helen.

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