Thread: Build Up Period
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Old 30-09-2017, 12:01 PM   #142
OsirisD
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Join Date: Feb 2017
Day 07 - easy 10km; 55:26 @ 5.33/km @ 149bpm

Day 08 - 6 x 1k(ran on a 400m track):
  • km 1 -> 4m:03s @ 174 bpm avg
    r1 -> 1m @ 159 bpm avg
  • km 2 -> 4m:01s @ 174 bpm avg
    r2 -> 1m @ 162 bpm avg
  • km 3 -> 4m:00s @ 176 bpm avg
    r3 -> 1m @ 168 bpm avg
  • km 4 -> 4m:02s @ 177 bpm avg
    r4 -> 1m @ 170 bpm avg
  • km 5 -> 3m:56s @ 178 bpm avg
    r5 -> 1m @ 173 bpm avg
  • km 6 -> 3m:59s @ 178 bpm avg
    r6 -> 1m @ 173 bpm avg

Day 09 - 75min road cycling; 31.52km @ 25.5kph avg @ 310m elevation gain @ 145bpm avg

Day 10 - easy 90min; 15.49km @ 5.49/km @ 150bpm avg

Day 12 - 5k paced(progressive), ran around town, GPS based data; 20:25 @ 4.05/km @ 176 avg bpm:
* km 1 - 4.13
* km 2 - 4.10
* km 3 - 4.04
* km 4 - 4.00
* km 5 - 3.58
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