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Training Log Archive: michalmy

In the 1 days ending May 25, 2013:

activity # timemileskm+m
  Run1 21:57 3.11(7:04) 5.0(4:23) 73
  Warm up / cool down1 10:13 0.96(10:36) 1.55(6:35) 36
  Total2 32:10 4.07(7:54) 6.55(4:55) 109
averages - sleep:9 rhr:141 weight:61kg

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Sa

Saturday May 25, 2013 #

1 PM

Warm up / cool down (XC) 10:13 [2] 1.55 km (6:35 / km) +36m 5:54 / km
ahr:139 max:154 rhr:110 shoes: Adidas PYV 702001

Start to far end of course & back.
2 PM

Run race (WestMet XC) 21:57 intensity: (5 @1) + (6 @2) + (12 @3) + (4:16 @4) + (17:18 @5) 5.0 km (4:23 / km) +73m 4:05 / km
ahr:172 max:183 rhr:171 slept:9.0 weight:61kg shoes: Adidas PYV 702001

Upjohn Pk, Rydalmere. 2 loops of a 2.5km course. Undulating grass course with multiple 90° & 180° turns. 1km splits: 4:07, 4:17, [lap1: 10:51] 4:40, 4:33, 4:20 [lap 2: 11:06]. 33rd/76. Plan was to take the first lap easier and run harder for the second. I might have taken the first a bit too slow. I didn't fade but I didn't improve my position much. Adam 19:27 (5th), Bethany 20:52 (19th). Same venue as the ANSW short course XC in August which is 7.5km (3 laps) for my age group.

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