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Training Log Archive: loefaas

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Running3 1:50:19 14.98(7:22) 24.11(4:34) 163
  SkiErg1 30:00 1.57(19:09) 2.52(11:54)
  Strength1 20:00
  Strength & plyometrics1 15:00
  Total5 2:55:19 16.55 26.64 163
  [1-5]5 2:54:43

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

7 PM

SkiErg 30:00 intensity: (25 @0) + (19:54 @1) + (7:09 @2) + (2:32 @3) 2.52 km (11:54 / km)
ahr:135 max:163

Saturday Dec 15, 2018 #

12 PM

Running 42:54 intensity: (6:18 @1) + (26:47 @2) + (9:49 @3) 9.11 km (4:43 / km) +163m 4:19 / km
ahr:152 max:166

Friday Dec 14, 2018 #

1 PM

Running 42:44 intensity: (2:42 @1) + (10:12 @2) + (10:42 @3) + (15:23 @4) + (3:45 @5) 10.0 km (4:16 / km)
ahr:163 max:179 shoes: Energy boost (V)

Treadmill @ Singapore airport

Strength 20:00 [1]

Thursday Dec 13, 2018 #

4 PM

Strength & plyometrics 15:00 intensity: (3:18 @1) + (6:12 @2) + (3:34 @3) + (1:19 @4) + (37 @5)
ahr:153 max:185

Short training in the hotel in Surabaya

Tuesday Dec 11, 2018 #

5 PM

Running 24:41 intensity: (11 @0) + (4:38 @1) + (7:51 @2) + (10:15 @3) + (1:46 @4) 5.01 km (4:56 / km)
ahr:153 max:169 shoes: Energy boost (V)

Easy run in hot and humid conditions out in the hoods of eastern Java after a long travel. Not the best roads to run on.
C • Epic 2

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