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Training Log Archive: Mal

In the 7 days ending Oct 10, 2021:

activity # timemileskm+mload
  Running3 2:20:02 17.58(7:58) 28.3(4:57) 133105.7
  X-Country1 54:30 7.6(7:10) 12.23(4:27) 5948.8
  Total4 3:14:32 25.19(7:43) 40.53(4:48) 192154.5
  [1-5]4 3:13:10

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MoTuWeThFrSaSu

Sunday Oct 10, 2021 #

1 PM

X-Country warm up/down 15:50 intensity: (15 @0) + (1:56 @1) + (8:40 @2) + (4:59 @3) 2.41 km (6:35 / km) +12m 6:25 / km
ahr:140 max:155 shoes: VJ Irocs

Before the race.

Walk back to the car in Hadston afterwards instead of cooldown.

X-Country 38:40 intensity: (19 @1) + (12 @2) + (1:24 @3) + (6:18 @4) + (30:27 @5) 9.83 km (3:56 / km) +47m 3:51 / km
ahr:180 max:190 shoes: VJ Irocs

Druridge Bay NEHL
Went ok, the last 8mins felt tough.

Saturday Oct 9, 2021 #

5 PM

Running 27:05 intensity: (14 @0) + (14 @1) + (7:40 @2) + (18:30 @3) + (27 @4) 5.6 km (4:50 / km) +30m 4:42 / km
ahr:148 max:165 shoes: Nike Infinity React Blue 2020

Thought XC was today, so a bit of a waste of a day. God out in the evening.

Wednesday Oct 6, 2021 #

6 PM

Running 1:01:28 intensity: (22 @0) + (1:08 @1) + (18:41 @2) + (39:42 @3) + (1:35 @4) 12.5 km (4:55 / km) +49m 4:49 / km
ahr:147 max:168 shoes: Nike Infinity React Blue 2020

A lap of the Rising Sun in the dark. Felt ok

Monday Oct 4, 2021 #

6 PM

Running 51:29 intensity: (31 @0) + (2:38 @1) + (22:07 @2) + (26:05 @3) + (8 @4) 10.2 km (5:03 / km) +54m 4:55 / km
ahr:144 max:162 shoes: Nike Pegasus 37

Easy around Howdon and the Coast Road.
Strides thrown in.

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