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Training Log: dcady

In the last 7 days:

activity # timemileskm+m
  sailing2 2:42:53 15.36(5.7/h) 24.72(9.1/h) 17
  running2 1:43:14 9.25(11:10) 14.89(6:56) 26
  trail running1 1:28:01 5.33(16:31) 8.58(10:16) 203
  walking1 1:00:13 3.08(19:33) 4.96(12:09) 12
  stretching4 1:00:00
  bike2 36:34 6.95(5:16) 11.19(3:16) 27
  strength2 29:00
  Total10 8:59:55 39.97 64.33 284
  [1-5]7 3:23:41
averages - weight:161lbs
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TuWeThFrSaSuMo

Sunday Jul 5 #

8 AM

bike 18:49 intensity: (18:05 @0) + (43 @1) + (1 @3) 3.57 mi (5:17 / mi)
ahr:102 max:114

sailing 56:16 intensity: (56:06 @0) + (9 @1) + (1 @3) 4.03 mi (4.3 mph)
ahr:80 max:113

Motoring, actually. Took advantage of the light wind to check accuracy of compass against chart. Adjusted E/W slightly. One mark was totally destroyed by a recent storm.
12 PM

bike 17:45 intensity: (13:52 @0) + (3:52 @1) + (1 @3) 3.38 mi (5:15 / mi) +27m 5:07 / mi
ahr:104 max:122

Saturday Jul 4 #

7 AM

running intervals 56:21 intensity: (7:40 @0) + (8:30 @1) + (10:47 @2) + (21:36 @3) + (7:32 @4) + (16 @5) 5.12 mi (11:00 / mi)
ahr:130 max:160 shoes: Asics GT2000-8

6 x 400 at 2:03. 400 jog recovery. 77 degrees.
12 PM

stretching warm up/down 15:00 [0]

Friday Jul 3 #

8 AM

strength (calesthenics) 10:00 [3]

Only a limited workout. Not into it today.

stretching warm up/down 15:00 [0]

10 AM

walking 1:00:13 [0] 3.08 mi (19:33 / mi) +12m 19:19 / mi
ahr:80 max:106 shoes: Asics GT2000-8

Had intended to walk to library and spend some time there but it was closed so it became a round trip.

Thursday Jul 2 #

8 AM

running 46:53 intensity: (6:48 @0) + (13:15 @1) + (16:13 @2) + (9:33 @3) + (14 @4) + (50 @5) 4.13 mi (11:21 / mi) +26m 11:08 / mi
ahr:125 max:179 weight:161lbs shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jul 1 #

8 AM

strength (calesthenics) 19:00 [3]

Made up my own routine.

stretching warm up/down 15:00 [0]

5 PM

sailing 1:46:37 [0] 11.33 mi (6.4 mph) +17m
ahr:103 max:137

Tuesday Jun 30 #

10 AM

trail running long (also "hills") 1:28:01 intensity: (6:53 @0) + (9:29 @1) + (18:09 @2) + (38:04 @3) + (14:26 @4) + (1:00 @5) 5.33 mi (16:31 / mi) +203m 14:46 / mi
ahr:135 max:166 shoes: VJ Falcon

A run around Sardinia Reforestation with a map but essentially a trail run. Great fun.

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