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Training Log Archive: jonnyq

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Grass/Road9 5:24:20 38.2(8:29) 61.47(5:17)
  S&C3 2:40:00
  Total11 8:04:20 38.2 61.47

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

3 PM

Grass/Road 30:39 [3] 5.51 km (5:34 / km)
shoes: Brooks Ghost 8

4 PM

S&C 40:00 [3]

Grass/Road 21:03 [2] 3.5 km (6:01 / km)
shoes: Brooks Ghost 8

Saturday Nov 26, 2016 #

5 PM

Grass/Road 1:10:20 [3] 12.29 km (5:43 / km)
ahr:160 max:173 shoes: Brooks Ghost 8

Friday Nov 25, 2016 #

7 AM

Grass/Road warm up/down 16:22 [2] 2.88 km (5:41 / km)
ahr:148 max:161 shoes: Brooks Ghost 8

Grass/Road 25:01 [4] 6.12 km (4:05 / km)
ahr:186 max:195 shoes: Brooks Ghost 8

25mins Progression tempo AT to LT. Not quite at the right paces but good progression. Laps: 5:07, 5:07, 4:59, 4:50, 4:48. AT lap would be 4:59, LT lap would be 4:38. Getting better at the early mornings.
8 AM

Grass/Road 2:54 [3] 0.51 km (5:39 / km)
ahr:167 max:180 shoes: Brooks Ghost 8

4 x 100m strides.

Grass/Road warm up/down 17:38 [2] 2.9 km (6:05 / km)
ahr:151 max:157 shoes: Brooks Ghost 8

5 PM

S&C 1:00:00 [3]

Wednesday Nov 23, 2016 #

5 PM

S&C 1:00:00 [3]

6 PM

Grass/Road 36:49 [3] 6.64 km (5:33 / km)
ahr:151 max:162 shoes: Brooks Ghost 8

Tuesday Nov 22, 2016 #

6 PM

Grass/Road 30:03 [3] 5.93 km (5:04 / km)
ahr:164 max:174 shoes: Brooks Ghost 8

Easy week.

Grass/Road 10:48 [4] 2.24 km (4:49 / km)
ahr:177 max:188 shoes: Brooks Ghost 8

10 x 100m strides, jog back.

Monday Nov 21, 2016 #

10 AM

Grass/Road 15:45 [3] 2.98 km (5:17 / km)
ahr:151 max:163 shoes: Brooks Ghost 8

Grass/Road 31:31 [4] 7.29 km (4:19 / km)
ahr:176 max:188 shoes: Brooks Ghost 8

10' (2') @ AT + 3 x 5' (2') @ LT.
Variation on a session the group did a few weeks back where they did 2 x 10'. Felt good, strong wind on the last interval but effort was there.
This week is an easy/recovery week but end of last week was easy so just added in this session.
11 AM

Grass/Road warm up/down 15:27 [2] 2.68 km (5:46 / km)
ahr:150 max:163 shoes: Brooks Ghost 8

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