Training Log: TomN
In the last 7 days:
activity # time miles km +m
Cycling 3 2:34:11 32.19 (4:47) 51.8 (2:59) 159
Road running 3 2:01:14 13.73 (8:50) 22.1 (5:29) 176
Total 6 4:35:25 45.92 (6:00) 73.9 (3:44) 335
[1-5] 6 4:35:09
8 AM
Road running 9:57 intensity: (44 @1) + (2:06 @2) + (4:34 @3) + (2:33 @4) 1.15 mi (8:39 / mi) ahr:117 max:135 shoes: Rocket X
Warm-ups.
Road running race 22:38 intensity: (6 @1) + (17 @2) + (13 @3) + (55 @4) + (21:07 @5) 3.06 mi (7:24 / mi) +1m 7:23 / mi ahr:149 max:162 shoes: Rocket X
Kensington Parkrun. Started out too fast and the heat caught up with me.
Cycling 1:15:00 [3 ] 15.6 mi (4:48 / mi)
Longest ride in recent weeks, and I forgot to start my watch. Brunswick to Forest Glen, over the Beltway and down the hill onto Beach Drive, back under the Beltway, all the way to Garrett Park and back, off at Kensington Parkway and home.
4 PM
Cycling 35:25 intensity: (5:55 @1) + (16:40 @2) + (11:37 @3) + (1:13 @4) 7.68 mi (4:37 / mi) +79m 4:28 / mi ahr:104 max:133
11 AM
Road running 46:02 intensity: (16 @0) + (55 @1) + (21:02 @2) + (22:14 @3) + (1:35 @4) 4.82 mi (9:33 / mi) +81m 9:05 / mi ahr:112 max:130 shoes: Kayano 28
2 PM
Cycling 43:46 intensity: (9:32 @1) + (30:27 @2) + (3:47 @3) 8.91 mi (4:55 / mi) +80m 4:47 / mi ahr:99 max:124
My ankle swelled up some after yesterday's run. So, a bike ride on a warm and windy day.
3 PM
Road running 42:37 intensity: (18 @1) + (4:00 @2) + (22:16 @3) + (11:37 @4) + (4:26 @5) 4.7 mi (9:04 / mi) +94m 8:32 / mi ahr:124 max:152 shoes: Kayano 28
Easy run with 4 uphill strides at the end.
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