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Training Log Archive: Jon X

In the 1 days ending Sep 16, 2014:

activity # timemileskm+mload
  Running1 1:11:32 9.24(7:45) 14.87(4:49)371.1
  Total1 1:11:32 9.24(7:45) 14.87(4:49)371.1

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Tu

Tuesday Sep 16, 2014 #

7 PM

Running 1:11:32 intensity: (3:00 @1) + (12:16 @2) + (27:59 @3) + (17:04 @4) + (11:13 @5) 14.87 km (4:49 / km)
shoes: Brooks Ghost 7

So much for the Tuesday long run, out of work with only around an hour of daylight left.

3km steady warmup
6x1km with 1min steady in between
1.5km steady
6x30s with 30s walk/jog recovery
2.23km easy back to the car.

First four 1km reps at maybe marathon intensity in order to run not-quite-marathon-pace (all 4:12-4:20). Picked it up a little for the last two which were a bit quicker but not exactly speedy (4:05 and 4:06).

Looks like quite a few of the shorter reps at the end of sessions will be needed to to get base pace up to where it should be. Today was a start at least.

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