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Training Log Archive: loefaas

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Running4 3:25:43 29.45(6:59) 47.4(4:20) 181
  cycling1 1:42:39 0.01(161:57:36) 0.02(100:38:14)
  Other1 48:17 6.21(7:46) 10.0(4:50)
  Strength & plyometrics1 42:24
  Total5 6:39:03 35.67 57.41 181
  [1-5]5 6:38:40

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MoTuWeThFrSaSu

Saturday Dec 8, 2012 #

11 AM

Running warm up/down 10:11 intensity: (1:43 @1) + (8:28 @2) 2.19 km (4:38 / km) +9m 4:33 / km
ahr:145 max:158 shoes: Saucony Triumph (II)

Running 1:14:43 intensity: (4:53 @1) + (30:41 @2) + (35:23 @3) + (3:46 @4) 20.0 km (3:44 / km)
ahr:155 max:173 shoes: Asics Hyperspeed

Running warm up/down 10:08 intensity: (1:37 @1) + (8:31 @2) 2.15 km (4:43 / km)
ahr:147 max:154 shoes: Saucony Triumph (II)

Thursday Dec 6, 2012 #

4 PM

Running warm up/down 17:36 intensity: (16 @1) + (4:54 @2) + (10:23 @3) + (2:03 @4) 3.97 km (4:26 / km) +53m 4:09 / km
ahr:161 max:177 shoes: Saucony Triumph (II)

cycling 1:42:39 intensity: (15:28 @1) + (46:04 @2) + (41:07 @3) 0.02 km (100:38:14 / km)
ahr:146 max:166

Running warm up/down 16:41 intensity: (3:04 @1) + (13:37 @2) 3.48 km (4:47 / km) +31m 4:35 / km
ahr:147 max:155 shoes: Saucony Triumph (II)

Wednesday Dec 5, 2012 #

4 PM

Running warm up/down 11:53 intensity: (11 @0) + (5:01 @1) + (6:41 @2) 2.08 km (5:42 / km) +9m 5:35 / km
ahr:141 max:156 shoes: Saucony Triumph (II)

Other intervals 48:17 intensity: (12 @0) + (10:01 @1) + (12:41 @2) + (17:14 @3) + (8:09 @4) 10.0 km (4:50 / km)
ahr:154 max:178 shoes: Asics DS Racer

10*1000m on the rowing thing. Good feeling, all intervals between 3:28 and 3:36.

Running warm up/down 13:06 intensity: (11:59 @1) + (1:07 @2) 2.17 km (6:02 / km) +1m 6:01 / km
ahr:135 max:155 shoes: Saucony Triumph (II)

Monday Dec 3, 2012 #

11 AM

Running 51:25 intensity: (8:07 @1) + (38:39 @2) + (4:38 @3) + (1 @4) 11.34 km (4:32 / km) +78m 4:23 / km
ahr:147 max:171 shoes: Saucony Triumph (II)

easy run with Oscar from work
6 PM

Strength & plyometrics 42:24 intensity: (20:20 @1) + (10:07 @2) + (10:51 @3) + (59 @4) + (7 @5)
ahr:195 max:197 shoes: Asics DS Racer

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