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Training Log Archive: lost jokes

In the 1 days ending Sep 16, 2014:

activity # timemileskm+m
  Running1 31:38 3.98(7:57) 6.4(4:56) 8
  Total1 31:38 3.98(7:57) 6.4(4:56) 8

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Tu

Tuesday Sep 16, 2014 #

3 PM

Running 13:38 intensity: (7:00 @1) + (5:58 @2) + (40 @4) 2.38 km (5:44 / km) +3m 5:42 / km
shoes: Inov-8 F-Lite 240

Partly cloudy 24℃.

Warm-up with two accelerations. Stomach a bit annoying.

Running race 11:01 intensity: (2:01 @4) + (9:00 @5) 3.02 km (3:39 / km) +4m 3:37 / km
shoes: Inov-8 F-Lite 240

Wanted to do a fast session, so even though I didn't feel that strong I decided on a lap of the park that I've already run so many times.

55% unpaved small trails or grass;
23% gravel roads;
22% asphalt.

Obstacles: A small overgrown trail with an improvised bridge out of branches, three stiles to step/jump over, a narrow wooden bridge and some curvy trails.

Missed the first small trail cause it's so hidden. Couldn't really push, but speed was not terribly bad. Speeded up at the end to get the average under 3'40"/km. Satisfied with the time on this course, but should be able to get under 11' easily.

Running warm up/down 6:59 [1] 1.0 km (6:58 / km) +1m 6:56 / km
shoes: Inov-8 F-Lite 240

Achilles fine, right calf a bit tight.

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