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Training Log Archive: ColinKo

In the 1 days ending Sep 13, 2023:

activity # timemileskm+m
  Cycling1 26:10 6.68(15.3/h) 10.75(24.7/h) 75
  Running - intense1 20:37 3.35(6:09) 5.4(3:49)
  WU | CD1 15:05 1.97(7:40) 3.16(4:46) 6
  Total1 1:01:52 12.0(5:09) 19.31(3:12) 82

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Wednesday Sep 13, 2023 #

11 AM

Cycling 13:06 intensity: (12:19 @1) + (47 @2) 5.42 km (24.8 kph) +27m
ahr:121 max:138

WU | CD 8:53 intensity: (25 @1) + (8:01 @2) + (27 @3) 2.0 km (4:27 / km)
ahr:145 max:163 shoes: Hoka Mach 4.2

Running - intense (Track ) 20:37 intensity: (11 @1) + (1:15 @2) + (7:17 @3) + (9:50 @4) + (2:04 @5) 5.4 km (3:49 / km)
ahr:171 max:182

Intervals - 5x400m //200m, //400m, 6x200m //200m

Trying to build up some high speed before EOC.
Ran in spikes, partly because of rainy conditions. Good session, let’s see how the calves are doing tomorrow.

WU | CD 6:12 intensity: (13 @1) + (5:59 @2) 1.17 km (5:18 / km) +6m 5:10 / km
ahr:144 max:149 shoes: Hoka Mach 4.2

Cycling 13:04 intensity: (9:05 @1) + (3:59 @2) 5.33 km (24.5 kph) +48m
ahr:131 max:142

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