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Training Log Archive: Dash

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Road Cycling2 4:13:45 62.18(4:05) 100.06(2:32) 28
  CrossFit1 1:00:14
  Running1 52:13 5.77(9:03) 9.28(5:38) 1
  Total4 6:06:12 67.94 109.34 29
  [1-5]4 5:24:51

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MoTuWeThFrSaSu

Saturday Dec 7, 2013 #

1 PM

Road Cycling 2:29:34 intensity: (10:10 @0) + (10:40 @1) + (29:07 @2) + (1:37:20 @3) + (2:17 @4) 40.34 mi (3:42 / mi) +4m 3:42 / mi
ahr:135 max:169 shoes: Road Bike

Ride back home from Greg and Loraine's. 1 break followed by a flat tire by the Tide's club.

Thursday Dec 5, 2013 #

3 PM

Road Cycling 1:44:11 intensity: (25:36 @0) + (10:34 @1) + (33:06 @2) + (33:24 @3) + (1:31 @4) 21.83 mi (4:46 / mi) +24m 4:45 / mi
ahr:122 max:163 shoes: Road Bike

easy road ride with some light crossfit/yoga near the end

Wednesday Dec 4, 2013 #

11 AM

Running long (Road) 52:13 intensity: (6 @0) + (17 @1) + (9:09 @2) + (20:21 @3) + (22:20 @4) 5.77 mi (9:03 / mi) +1m 9:03 / mi
ahr:152 max:171 shoes: Hoka One One Stinson Trail

LSD run to break in Hokas

Monday Dec 2, 2013 #

5 PM

CrossFit 1:00:14 intensity: (5:29 @0) + (26:35 @1) + (14:00 @2) + (9:00 @3) + (4:50 @4) + (20 @5)
ahr:120 max:179

Random Crossfit stuff

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