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Training Log Archive: falcon

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road bike4 4:02:35 49.31(4:55) 79.36(3:03) 512
  Swimming3 3:45:00 5.9(38:07) 9.5(23:41)
  Trail running3 2:58:55 15.71(11:23) 25.29(7:05) 747
  Mtn bike4 1:57:52 14.47(8:09) 23.29(5:04) 314
  Road running2 15:25 0.67(22:55) 1.08(14:14) 296
  Total12 12:59:47 86.07(9:04) 138.52(5:38) 1869
  [1-5]10 11:12:55

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

9 AM

Road bike 2:19:19 intensity: (13:03 @0) + (30:01 @1) + (42:23 @2) + (45:35 @3) + (8:17 @4) 59.4 km (2:21 / km) +405m 2:16 / km
ahr:121 max:154

Ride to West Lake with the road club guys. Learned a few lessons about dressing for a rainy fall ride! Luckily Kris kept an eye out for me and kept me attached to the back. Good thing too as it would have been a grim ride home otherwise with the wind...

Saturday Sep 24, 2016 #

11 AM

Road bike warm up/down 30:04 intensity: (16:19 @0) + (9:28 @1) + (3:37 @2) + (40 @3) 5.76 km (5:13 / km) +28m 5:06 / km
ahr:90 max:134

Ride to the race and a warm-up lap of the course.

Mtn bike race 40:52 intensity: (24 @0) + (10 @1) + (28 @2) + (3:40 @3) + (36:10 @4) 12.28 km (3:20 / km) +203m 3:04 / km
ahr:151 max:163

CX race at Carney Hill. Pretty fun and nice weather (not classic CX weather!)
Took a few too many hand ups and started skidding out on some corners late in the race...

Mtn bike 31:09 intensity: (16:48 @0) + (12:15 @1) + (2:06 @2) 1.76 km (17:40 / km) +13m 17:02 / km
ahr:93 max:127

Cool down, helping take down the course and ride to Menchies to meet A & C.
2 PM

Mtn bike 13:03 intensity: (49 @0) + (9:05 @1) + (3:09 @2) 4.1 km (3:11 / km) +61m 2:58 / km
ahr:103 max:121

Friday Sep 23, 2016 #

Swimming 1:40:00 [3] 4.0 km (25:00 / km)

9 AM

Road running 13:18 intensity: (11:59 @0) + (1:11 @1) + (8 @2) 0.91 km (14:36 / km) +22m 13:02 / km
ahr:77 max:111

Calvin wanted to run to work with the dogs so we parked at UNBC Greenway and jogged.

Trail running 44:43 intensity: (6 @0) + (1:53 @1) + (12:27 @2) + (25:33 @3) + (4:44 @4) 6.95 km (6:26 / km) +157m 5:47 / km
ahr:133 max:152

Run home with the dogs after dropping Calvin off.

Thursday Sep 22, 2016 #

9 AM

Trail running 1:20:16 intensity: (3:13 @1) + (15:19 @2) + (44:22 @3) + (17:22 @4) 10.96 km (7:20 / km) +298m 6:27 / km
ahr:137 max:162

Backside to Lab Tea and back via Greenway. Stopped a few times to saw out some deadfall. Tired.
3 PM

Mtn bike 7:29 [0] 2.39 km (3:08 / km) +17m 3:01 / km

Wednesday Sep 21, 2016 #

Swimming 45:00 [3] 2.0 km (22:30 / km)

Didn't have much time at the pool for this one. Felt pretty good. Still hitting around 1:30/100m
6 PM

Mtn bike 25:19 intensity: (20:11 @0) + (1:33 @1) + (2:46 @2) + (49 @3) 2.75 km (9:13 / km) +20m 8:53 / km
ahr:83 max:133

Tuesday Sep 20, 2016 #

5 PM

Road running 2:07 [0] 0.17 km (12:18 / km) +274m 1:22 / km
ahr:84 max:92

Run with Calvin. He wanted to go so we went.

Trail running 53:56 intensity: (4:25 @0) + (8:32 @1) + (22:32 @2) + (18:09 @3) + (18 @4) 7.38 km (7:18 / km) +292m 6:06 / km
ahr:120 max:148

Easy loop with the dogs. Legs still feeling heavy from the weekend.

Monday Sep 19, 2016 #

Swimming 1:20:00 [3] 3.5 km (22:51 / km)

Road bike 1:00:00 [2] 9.0 km (6:40 / km)

Ride home via Cottonwood Island park after dropping off the van for inspection.
2 PM

Road bike 13:12 [0] 5.2 km (2:32 / km) +79m 2:22 / km

Riding to go pick up the van from the shop.

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