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Training Log: Sudden

In the last 7 days:

activity # timemileskm+m
  Road Bike4 6:47:00 132.44(19.5/h) 213.14(31.4/h) 1803
  Strength2 1:14:00
  Orienteering1 27:00 2.95(9:09) 4.75(5:41)
  Total7 8:28:00 135.39 217.89 1803
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MoTuWeThFrSaSu

Sunday Jun 23 #

Strength 36:00 [3]

DB strength

Saturday Jun 22 #

Event: PNWOF 2024
 
5 AM

Road Bike 3:24:00 intensity: (34:36 @1) + (1:13:42 @2) + (1:04:30 @3) + (30:58 @4) + (14 @5) 106.58 km (31.3 kph) +768m
ahr:127 max:184

Sunrise Ride with >20 riders, all above my level. Gently through Burlington and Oakville to 4th line, and then eventually Campbellville via Rattlesnake and then Brock home. I thought I had climbed Rattlesnake before but realized I never had; I would have had stronger unpleasant feelings about it. That's a tough climb! Refuelled in Campbellville but heat and ride was starting to take a toll. Hung on halfway on Brock but then decided together with Jochen to let go as pace increased.

Friday Jun 21 #

5 AM

Road Bike 1:20:00 intensity: (10:39 @1) + (13:55 @2) + (36:46 @3) + (18:40 @4) 41.04 km (30.8 kph) +449m
ahr:131 max:165

Longer Wastrels route Old Guelph/Inksetter and back to Wilson through the valley. A fair bit of climb. Legs a bit sluggish still but ok. Teamed up with 4-5 other riders.

Thursday Jun 20 #

8 AM

Orienteering 27:00 intensity: (1:32 @1) + (6:14 @2) + (15:10 @3) + (4:04 @4) 4.75 km (5:41 / km)
ahr:133 max:153

Checking control locations for next week's practice at McMaster. Too hot to run. Sluggish and tired but gave bike legs a break.

Wednesday Jun 19 #

5 AM

Road Bike 1:00:00 intensity: (7:08 @1) + (4:37 @2) + (9:24 @3) + (37:45 @4) + (1:06 @5) 33.36 km (33.4 kph) +345m
ahr:143 max:171

Wastrels Wednesday. Loads of riders out including most of the fast ones. I rarely get any Strava top 3 on this route anymore but a couple came today; it was very fast along Plains and I had to let go just after RBG. Quickly formed a group of 4 and we pi ked up riders along the way. After Plains, it was relatively comfortable until Lemonville, which always hurt.

Tuesday Jun 18 #

5 AM

Road Bike 1:03:00 intensity: (9:24 @1) + (9:52 @2) + (27:21 @3) + (16:23 @4) 32.16 km (30.6 kph) +240m
ahr:133 max:164

Hurdlocker route. Rain started and ended in Dundas so it was wet ride, but still over 20 riders out. Almost made it to the corner up hwy8 with the fast guys but only almost so waited for next group, 5-6 riders.

Monday Jun 17 #

Strength 38:00 [3]

DB strength

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Training Targets

Jan 1 – Dec 31 (366d)
Total 350:00:00
actual:176:29:0050%
projected:369:06:08105%
Running 65:00:00650km
actual:37:40:0057%381.4km58%
projected:78:46:38121%797.7km122%
Bike Trainer 60:00:002000km
actual:31:48:0052%1092.3km54%
projected:66:30:27110%2284.4km114%
Orienteering 40:00:00300km
actual:13:35:0033%103.1km34%
projected:28:24:3171%215.6km71%
Roller skiing 5:00:0075km
Strength 25:00:00
actual:18:17:0073%
projected:38:14:18152%
Road Bike 85:00:002500km
actual:52:36:0061%1535.1km61%
projected:110:00:33129%3210.5km128%
Skiing 40:00:00500km
actual:18:11:0045%236km47%
projected:38:01:4595%493.7km98%
MTB 30:00:00500km
actual:4:22:0014%89.8km17%
projected:9:07:5730%187.7km37%

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