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Monday - February 20

Bike

30m
7.00 miles
14.00 Mi/hr

Spinning Class

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

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Sunday - February 19

Run

1h 14m 48s
8.00 miles
09m 21s /Mi

Long Slow Distance
Mile 1: 9:27.4 132
Mile 2: 9:18.6 137
Mile 3: 9:16.9 140
Mile 4: 9:17.1 142
Mile 5: 9:14.9 143
Mile 6: 9:24.1 143
Mile 7: 9:28.7 143
Mile 8: 9:20.5 144

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 43 Hours slept: 8 Overall Workout: 3

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Saturday - February 18

Run

46m
5.00 miles
09m 12s /Mi

LSD - Recovery Week - Shortened to 5 miles
Mile 1: 9:45.9 127
Mile 2: 9:29.2 133
Mile 3: 9:06.9 138
Mile 4: 8:57.1 144
Mile 5: 8:41.5 149

This is the start of a recovery week for me. Decided to have a little fun to see if I could improve each mile by 15 seconds while still staying in Z1/Z2. Tomorrow will be another long run. Monday is Spinning, Tuesday is my Fartlek run, Wednesday is Spinning, Wednesday night long run is cancelled, Thursday is a 5km time trial. Friday is rest day and I might be heading on a snowmobile trip for the weekend, lets home for some snow!!!!

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 44 Hours slept: 8 Overall Workout: 3

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Friday - February 17

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Thursday - February 16

Run

20m
2.00 miles
10m /Mi

Recovery Run: Good day for this as I have a couple of sore spots and they feel much better now.

Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Wednesday - February 15

Bike

30m
6.00 miles
12.00 Mi/hr

Nice easy slow recovery ride.

Run

54m 29s
6.00 miles
09m 05s /Mi

MAF Test.
Mile 1: 8:54.5 142
Mile 2: 8:53.5 143
Mile 3: 9:04.0 142
Mile 4: 9:08.2 144
Mile 5: 9:11.9 145
Mile 6: 9:16.5 145

1:12 per mile faster than the last time I ran the test.

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

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Tuesday - February 14

Run

32m 07s
3.77 miles
08m 31s /Mi

.29 mile Fartlek's
Set 1: 02:43.8 136
Set 2: 02:06.1 152 159
Set 3: 02:50.9 142
Set 4: 02:03.7 153 161
Set 5: 02:46.0 145
Set 6: 02:04.5 154 161
Set 7: 02:52.3 143
Set 8: 02:00.9 154 162
Set 9: 02:54.4 143
Set 10: 02:02.9 154 165
Set 11: 02:48.5 147
Set 12: 02:01.8 156 166
Set 13: 02:51.2 144
C/D 02:59.9 109 97

Fartlek Runs today, 2 laps Z1 pace followed by 2 faster laps. Z1 pace was 9:45 average and fast pace was 7:05 pace. First numbers are average heart rate, second number if present was heart at end of fast laps.