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Training Log Archive: 007

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Running4 2:46:04 15.48(10:44) 24.91(6:40) 642
  riding1 1:01:00 13.71(4:27) 22.06(2:46) 65
  stretch/yoga3 25:00
  Total7 4:12:04 29.18 46.97 707
  [1-5]5 3:47:04

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

1 PM

riding 1:01:00 intensity: (46:00 @1) + (7:00 @2) + (5:00 @3) + (3:00 @4) 22.06 km (2:46 / km) +65m 2:44 / km

Saturday Nov 19, 2016 #

8 AM

Running 50:00 intensity: (10:00 @1) + (15:00 @2) + (20:00 @3) + (5:00 @4) 8.0 km (6:15 / km) +63m 6:01 / km
shoes: Nike Lunarglide Pink

Setting controls and running about in Pfäffikon for sprint training I set for a couple of club juniors. (very stop start, time rough guess)

Friday Nov 18, 2016 #

7 AM

Running 29:34 intensity: (4:34 @2) + (15:00 @3) + (10:00 @4) 4.43 km (6:40 / km) +207m 5:24 / km
shoes: Nike Lunarglide Pink

Morning run Löliwald-Talstrasse-Stollenstrasse-Gräfli, a nice morning loop with sunrise + double rainbow. Ran a bit harder that last week on this loop and 1.5mins faster.

Wednesday Nov 16, 2016 #

stretch/yoga 15:00 [0]

Tuesday Nov 15, 2016 #

stretch/yoga 5:00 [0]

11 AM

Running 42:30 intensity: (10:00 @1) + (22:30 @2) + (10:00 @3) 6.05 km (7:02 / km) +129m 6:21 / km
shoes: Nike Lunarglide Pink

V easy lunch run with Saskia.

Monday Nov 14, 2016 #

7 AM

Running 44:00 intensity: (4:00 @1) + (10:00 @2) + (20:00 @3) + (10:00 @4) 6.43 km (6:51 / km) +243m 5:46 / km
shoes: Nike Lunarglide Pink

Early run from work up towards Uetliberg, quite beautiful at the crack of dawn. Ran a bit harder.

stretch/yoga 5:00 [0]

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