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Training Log Archive: Psuba

In the 1 days ending Nov 17, 2015:

activity # timemileskm+m
  Running1 45:23 5.62(8:05) 9.04(5:01) 26
  Total1 45:23 5.62(8:05) 9.04(5:01) 26
  [1-5]1 45:22

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Tu

Tuesday Nov 17, 2015 #

6 PM

Running intervals (Medium hills) 45:23 intensity: (1 @0) + (9 @1) + (5:22 @2) + (4:27 @3) + (23:11 @4) + (12:13 @5) 9.04 km (5:01 / km) +26m 4:57 / km
ahr:154 max:181

Wessex training session, medium hills.

4-4-4 reps of about 150m-320m-150m moderate incline sections (all out intensity).
30-26-29-29s, 1m:07s-05-12-10, 30-28-30-31s

so pace is 3:05-3:35 (150m), and 3:42-3:51 (320m) average.

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