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Saturday - February 11

Run

1h 14m
8.00 miles
09m 15s /Mi

Long Steady Run
Mile 1: 9:36.3 140
Mile 2: 9:13.4 137
Mile 3: 9:09.3 138
Mile 4: 9:05.0 142
Mile 5: 9:05.5 145
Mile 6: 9:20.9 144
Mile 7: 9:15.5 145
Mile 8: 9:13.9 146

Wow! What a run this morning. First mile was a bit slower and heart rate average a tad high as my HRM was reading 171 my first lap, had to make an adjustment so lost a bit of time there. The laps kept getting faster and I felt great! A group of ROTC students came to run a two mile test, I was passing half of them at my LSD pace, and I think I'm still slow at that. Run was in High Z1 and Low-Mid Z2, every thing went well. After a 3 minute walking lap (1/8 mile) my heart rate was down to 100. I would say this is by far my best training run of the new year. We'll be doing a 5km time trial in my running class on the 23rd of February, I'm looking foward to see how I do in that.

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 45 Hours slept: 8.5 Overall Workout: 4

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Friday - February 10

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Thursday - February 9

Run

23m 45s
2.61 miles
09m 06s /Mi

Mile 1: 9:14.6 137
Mile 2: 9:12.7 143
Mile 0.6: 5:17.2 144

Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Wednesday - February 8

Bike

30m
8.00 miles
16.00 Mi/hr

Spinning Class

Run

41m 30s
4.50 miles
09m 13s /Mi

Short run due to a meeting tonight.
Mile 1: 9:32.0 144
Mile 2: 9:30.1 146
Mile 3: 8:53.8 153
Mile 4: 8:41.1 156
Last 1/2: 4:50.9 151

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Tuesday - February 7

Run

22m 55s
2.61 miles
08m 47s /Mi

Fartlek

0.29 @ 10:00 pace, 0.29 @ 7:11 pace

5 slower pace / 4 faster pace
No Heart Rate Data as I couldn't find my chest strap. Screwed up my splits on the watch as well. Just not a good HRM day!

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Monday - February 6

Bike

35m
9.00 miles
15.43 Mi/hr

Recovery Ride

12:00 w/u @ 90bpm, 35:00 ride at 120 bpm/ 3:00 c/d ending HR 100

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Sunday - February 5

Run

1h 39m 11s
10.00 miles
09m 55s /Mi

Run Base - Long Steady Distance
Mile 1: 9:52.0 132
Mile 2: 9:46.2 138
Mile 3: 9:53.9 138
Mile 4: 10:02.9 136
Mile 5: 9:57.7 138
Mile 6: 9:49.0 139
Mile 7: 9:59.2 141
Mile 8: 9:54.9 141
Mile 9: 10:00.0 143
Mile 10: 9:53.7 144

Long Stead Distance today. Brand new running shoes, didn't have a problem with them. Heart rate was a little higher than normal at the start, first miles are about 10-15 seconds slower than normal. It was hot and dry on the track today as well, was stopping every two miles to get a drink of water which slowed down some of the miles by about 10 seconds.