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Training Log Archive: Nick

In the 1 days ending Dec 21, 2014:

activity # timemileskm+m
  running road/trails1 1:17:00 8.7(8:51) 14.0(5:30) 120
  gym ex & stretching1 6:00
  Total1 1:23:00 8.7 14.0 120
averages - sleep:6.5

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Sunday Dec 21, 2014 #

running road/trails 58:10 [2] 9.5 km (6:07 / km) +55m 5:57 / km
slept:6.5 shoes: Asics Gel-contend

woke up at 4am.. work, a nap in the afternoon and a good run before going back to work tonight

running road/trails tempo 18:50 intensity: (10:00 @4) + (8:50 @5) 4.5 km (4:11 / km) +65m 3:54 / km
ahr:148 max:158 shoes: Asics Gel-contend

one tempo of 2 loops at mw ( 5.34, 5.18) and then another of 2k at res ( 4.04, 3.56)

gym ex & stretching 6:00 [1]

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