Miles:
6405 total / 1045 in 2014
Goal:

Less than 38'-10km (So close... 38'21 Feb-13), 1h25-Half Marat (Done), 3h-Marat, 7h-Sainté Lyon, and my ultimate goal : To FINISH the GRR !!!

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  • 5 miles
  • 00:49 time
  • 708 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Active Run 10.2 km 00:47 07:24 pace

    10' Cool - Pace: 5'20/km Avg HR: 111 bpm
    15' 65% HR Reserve - Pace: 4'29/km Avg HR: 132 bpm
    15' 75% HR Reserve - Pace: 4'08/km Avg HR: 146 bpm
    7' Cool - Pace: 5&... read more

  2. RUN
    good Mont d'Or 830m D+ 17.6 km 02:00 10:58 pace

    2.5km 350m D+ @ 75% FC reserve
    Time: 25'21
    Finish: 4.5km of flat road @ 65% FC reserve Pace: 5'15

  3. RUN
    good Speed Work 3x10' 14.8 km 01:10 07:36 pace

    16' Warming Up
    3x10' R=2'30
    Pace: 3'56; 3'55; 3'56
    19' Cooling Down

  4. RUN
    blah Speed Work 8x1'30 uphill run 11.1 km 01:26 12:28 pace

    11.1km 570m D+

    35' Warming up
    8x1'30 r=way down
    Pace: 5'15; 5'31; 5'24; 5'27; 5'34; 5'40; 5'12; 5'28
    25' Cooling Down

  5. RUN
    good Mont d'Or 1200m D+ 22.7 km 02:41 11:24 pace

    2x(2.5km 350m D+ @ 75% FC reserve)
    Time: 25'36; 25'54
    Finish: 4.4km of flat road @ 65% FC reserve Pace: 5'16

  6. RUN
    good Active Run 13.2 km 01:01 07:26 pace

    15' Pace: 4'59/km AvgHR: 122 bpm (58% HR reserve)
    15' Pace: 4'20/km AvgHR: 147 bpm (75% HR reserve)
    15' Pace: 3'57/km AvgHR: 166 bpm (88% HR reserve)
    16' Cool

  7. RUN
    good Speed Work 10x500m 13.7 km 01:07 07:52 pace

    21' Warming up
    10x500m R=1'15
    Pace: 3'33; 3'35; 3'37; 3'35; 3'34; 3'31; 3'35; 3'38; 3'38; 3'34
    16' Cooling Down

  8. RUN
    good Speed Work 12x(1'/1') 13.1 km 01:04 07:51 pace

    21' warming up
    12x(1'/1')
    Pace: 3'17; 3'17; 3'19; 3'15; 3'23; 3'19; 3'22; 3'21; 3'23; 3'16; 3'18; 3'18
    19' cooling down

  9. RUN
    good Speed Works 6x(1'/1') 5.9 km 00:31 08:27 pace

    9' Warming up
    6x(1'/1')
    Pace: 3'15; 3'20; 3'18; 3'16; 3'18; 3'13
    10' Cooling Down