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Training Log Archive: ateutsch

In the 1 days ending Nov 19, 2011:

activity # timemileskm+m
  Running1 36:18 4.19(8:39) 6.75(5:23) 6
  Total1 36:18 4.19(8:39) 6.75(5:23) 6

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Sa

Saturday Nov 19, 2011 #

1 PM

Running tempo 36:18 intensity: (6:40 @1) + (2:40 @2) + (19:21 @3) + (7:37 @4) 6.75 km (5:23 / km) +6m 5:21 / km
ahr:172 max:194

First proper tempo run. Francis' suggested pace of 4:20 to a kilometre turned out to be a bit too fast, so I ran two kilometre intervals at that pace instead of a straight 5 k. 3 x 2km intervals at 4:20/km with about 3 minutes rest after each one. Probably would have benefit from a longer warmup too.
C • 4:40....remember for next w... 1

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