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Training Log Archive: Whitesheep

In the 1 days ending Jan 16, 2014:

activity # timemileskm+mload
  Road running1 19:15 2.8(6:53) 4.5(4:17) 5012.4
  Swimming1 15:00 0.37(40:14) 0.6(25:00)8.3
  S&C1 15:008.3
  Cycling1 15:00 4.72(18.9/h) 7.6(30.4/h)8.3
  Total2 1:04:15 7.89 12.7 5037.2

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Th

Thursday Jan 16, 2014 #

8 AM

S&C 15:00 [3]

7 minuter x2
5 PM

Swimming 15:00 [3] 0.6 km (25:00 / km)

Cycling 15:00 [3] 7.6 km (30.4 kph)

Road running 19:15 intensity: (4:15 @2) + (5:00 @3) + (10:00 @4) 4.5 km (4:17 / km) +50m 4:03 / km
shoes: inov8 road-x 233 (iii)

another mini-tri at the hotel in lusaka. nice for a bit of variety.

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