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Training Log Archive: loefaas

In the 1 days ending Dec 14, 2010:

activity # timemileskm+m
  Intervals1 47:09 8.7(5:25) 14.0(3:22)
  Running1 18:44 2.61(7:11) 4.2(4:28) 10
  Total1 1:05:53 11.31(5:50) 18.2(3:37) 10
  [1-5]1 1:00:14

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Tu

Tuesday Dec 14, 2010 #

5 PM

Running 9:26 intensity: (52 @0) + (1:11 @1) + (5:42 @2) + (1:41 @3) 2.1 km (4:30 / km) +10m 4:23 / km
ahr:149 max:164 shoes: NB 758

Intervals 47:09 intensity: (4:47 @0) + (4:57 @1) + (12:04 @2) + (12:50 @3) + (12:31 @4) 14.0 km (3:22 / km)
ahr:161 max:179 shoes: NB 905

Another session on the treadmill. First 5min in 4:00 pace then right on a plain set of 10*3min with 1min rest jog @ 4:15 pace.
pace on intervals
3:20
3:15
3:10
3:05
3:00
3:00
3:00
3:00
3:00 (incline increased to 2% since the treadmill didn't go faster, to simulate sub-3 pace)
3:00 (incline 2%->2.5% last 1min)

Running 9:18 intensity: (2:00 @1) + (7:18 @2) 2.1 km (4:26 / km)
ahr:146 max:153 shoes: NB 758

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