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Training Log Archive: Whitesheep

In the 1 days ending May 15, 2016:

activity # timemileskm+mload
  Off-road running1 40:00 6.21(6:26) 10.0(4:00)29.3
  Road running1 17:00 1.8(9:26) 2.9(5:52)3.4
  Total1 57:00 8.02(7:07) 12.9(4:25)32.7

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Su

Sunday May 15, 2016 #

7 PM

Off-road running tempo 40:00 intensity: (15:00 @3) + (20:00 @4) + (5:00 @5) 10.0 km (4:00 / km)
shoes: inov8 road-x 233 (iv)

Nickey line tempo fartlek, broke it up into 8x 5 min segments alternating a quick tempo effort with something closer to marathon pace. As usual the paces themselves were a bit mixed up due to the long (gentle) hills.
Got the efforts about right and the last couple were hard work.

Road running warm up/down 17:00 [1] 2.9 km (5:52 / km)
shoes: inov8 road-x 233 (iv)

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