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Training Log Archive: ColinKo

In the 1 days ending Sep 14, 2023:

activity # timemileskm+m
  WU | CD3 57:33 7.55(7:37) 12.15(4:44) 86
  Running - intense2 37:09 6.3(5:54) 10.13(3:40) 19
  Total3 1:34:42 13.85(6:50) 22.29(4:15) 105

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Th

Thursday Sep 14, 2023 #

10 AM

WU | CD 12:16 intensity: (4:29 @1) + (7:47 @2) 2.71 km (4:32 / km) +14m 4:25 / km
ahr:135 max:149 shoes: Nike StreakFly

11 AM

Running - intense 20:58 intensity: (2 @1) + (4:15 @2) + (16:32 @3) + (9 @4) 5.66 km (3:42 / km) +8m 3:41 / km
ahr:161 max:171 shoes: Nike StreakFly

Tempo - 2x2.5k //3'

Massaging my calves with some moderate speeds.

WU | CD 12:15 intensity: (12:14 @2) + (1 @3) 2.58 km (4:45 / km) +31m 4:29 / km
ahr:147 max:158 shoes: Nike StreakFly

5 PM

WU | CD 15:00 intensity: (53 @1) + (14:07 @2) 3.28 km (4:34 / km) +14m 4:29 / km
ahr:143 max:154 shoes: Nike StreakFly

Running - intense 16:11 intensity: (4 @1) + (2:16 @2) + (7:28 @3) + (6:15 @4) + (8 @5) 4.48 km (3:37 / km) +11m 3:34 / km
ahr:167 max:180 shoes: Nike StreakFly

Tempo - 16' Crescendo

Good times at the lake.

WU | CD 18:02 intensity: (11 @1) + (17:07 @2) + (44 @3) 3.59 km (5:01 / km) +26m 4:51 / km
ahr:144 max:167 shoes: Nike StreakFly

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