In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||1|| 1:11:56|| 17.5||(4:07)|| 28.16||(2:33)|
| ||Hiking||1|| 1:00:00|| 3.6||(16:40)|| 5.79||(10:21)|
| ||Dragon Boat Racing||1|| 50:00|
| ||running||1|| 46:27|| 5.1||(9:06)|| 8.21||(5:40)|
| ||Stretching||1|| 10:00|
| ||Total||3|| 3:58:23|| 26.2|| 42.17|
| ||[1-5]||3|| 3:48:23|
|averages - sleep:7.2 weight:205.1lbs|
Cycling 1:11:56  17.5 mi (4:07 / mi)
slept:8.0 weight:204.4lbs shoes: Bike: Jamis Coda Comp - hybrid
9.30am: A beautiful autumn day, sunny and 55 degF at that time, so a big change in temp. Carol and I cycled up to Falls Bridge on West River Dr and back to skateboard park (39.48) and then I did it again at a higher pace. Train blocking track both ways. (32.08).
11.15am: 90 min deep tissue massage. Legs were so bad the whole session was just legs and glutes. Wow were there some deep knots!!
running 46:27  5.1 mi (9:06 / mi)
slept:6.0 weight:205.6lbs shoes: Aric's GT-2000 - 2015
8.45am: nice cool temp 64 degF and cloudy. Hoped to have a gentle run without right hamstring tightening up too much. Out 23.19, back 23.08 with 20 sec watwrstop at Lloyd Hall. It was a fine drizzle for a bit on way back which felt good.
Stretching 10:00 
Stretching after run.
Hiking 1:00:00  3.6 mi (16:40 / mi)
2.45pm: hike in the Wissahicken with Carol
And Ellie from Valley Green to Covered Bridge
Dragon Boat Racing 50:00 
6.10pm: Paddled on port side as short of paddlers on that side. Hadn't paddled that side for a while. Safe to say I did not enjoy it, my power was probably 60-70% as effective as paddling on starboard side.
all weeks |