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Training Log Archive: falcon

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Swimming3 3:30:00 5.53(37:58) 8.9(23:36)
  Mtn bike2 3:25:43 21.97(9:22) 35.36(5:49) 1070
  Hiking1 1:30:00 3.42(26:20) 5.5(16:22)
  Strength training1 1:30:00
  Trail running1 1:05:09 4.25(15:21) 6.83(9:32) 181
  Road bike2 23:02 4.86(4:44) 7.82(2:57) 54
  Road running1 14:29 0.67(21:31) 1.08(13:22) 30
  Total9 11:38:23 40.69 65.49 1335
  [1-5]7 10:10:02
averages - weight:70.5kg

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Incl TT - 1200m at 19:45.

Saturday Oct 1, 2016 #

9 AM

Mtn bike 1:36:32 intensity: (12:07 @0) + (25:38 @1) + (21:08 @2) + (29:13 @3) + (8:26 @4) 14.75 km (6:33 / km) +547m 5:31 / km
ahr:119 max:157

Friday Sep 30, 2016 #

Hiking 1:30:00 [2] 5.5 km (16:22 / km)

Hike out of the Farm cabin via summer trail.

Strength training intervals 1:30:00 [3]

Hiking rounds of firewood uphill to the cabin. Probably 20x 100m (15m vert) with 20-30lbs.

Wednesday Sep 28, 2016 #

Swimming 1:20:00 [3] 3.2 km (25:00 / km)

Intervals.
5 PM

Mtn bike 12:13 intensity: (12:10 @0) + (3 @1) 0.91 km (13:25 / km) +18m 12:12 / km
ahr:76 max:107

Mtn bike 1:36:58 intensity: (8:06 @0) + (11:08 @1) + (46:56 @2) + (30:37 @3) + (11 @4) 19.69 km (4:55 / km) +505m 4:22 / km
ahr:121 max:149

Greenway ride from Otway.

Tuesday Sep 27, 2016 #

7 AM

Road bike 10:06 [0] 3.89 km (2:36 / km) +7m 2:34 / km

10 PM

Road bike 12:56 [0] 3.93 km (3:18 / km) +47m 3:06 / km

Monday Sep 26, 2016 #

Swimming 1:10:00 [3] 3.7 km (18:55 / km)

Mostly a pull set, kick recovery.

Note
weight:70.5kg

9 AM

Road running warm up/down 14:29 intensity: (12:23 @0) + (2:06 @1) 1.08 km (13:22 / km) +30m 11:45 / km
ahr:85 max:102

"Jogging" with Calvin and the dogs to daycare

Trail running 1:05:09 intensity: (20:33 @0) + (17:18 @1) + (24:40 @2) + (2:38 @3) 6.83 km (9:32 / km) +181m 8:25 / km
ahr:103 max:137

Sloooow jog recovery run. The snails were yawning.

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