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Training Log Archive: iansmith

In the 1 days ending Jan 14, 2015:

activity # timemileskm+mload
  Running1 1:17:00 9.04(8:31) 14.55(5:18) 4415.8
  Total1 1:17:00 9.04(8:31) 14.55(5:18) 4415.8
averages - sleep:11

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Wednesday Jan 14, 2015 #

10 PM

Running 1:17:00 intensity: (56:48 @1) + (20:12 @3) 14.55 km (5:18 / km) +44m 5:13 / km
slept:11.0 shoes: 201409 Saucony Ride 6

Tonight's workout was a 20 min tempo run at 4:03/km, postponed from yesterday. Conditions were moderate; -4 C, breezy, and a light snowfall. There was about a cm of snow on the ground with some patches of black ice. After a long warmup, I turned on my 180 bpm techno. I focused on feeling relaxed for the first few km, and my pace was steady and good. I started hurting a bit over the last km - I think more due to the stresses of the cadence than the speed. I hit a few patches of ice, but I think my foot placement is directly beneath my center of mass - I didn't fall or slide, I just lost traction.

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