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Training Log Archive: NatKawam

In the 7 days ending Aug 19:

activity # timemileskm+m
  Cycling10 6:07:09 92.49(3:58) 148.85(2:28) 513
  Running2 57:48 7.4(7:49) 11.91(4:51) 42
  Dynamics1 15:00
  Total12 7:19:57 99.89 160.76 555

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Saturday Aug 19 #

Note
(sick)

Not feeling so great... kid germs from camp probably.

Friday Aug 18 #

5 PM

Note
(rest day)

Went out for dinner at the Warehouse with the co-workers.

Thursday Aug 17 #

6 AM

Cycling (commuting) 33:30 [1] 12.98 km (2:35 / km) +55m 2:32 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
5 PM

Cycling (commuting) 34:30 [1] 13.0 km (2:39 / km) +55m 2:36 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride back from work.

Wednesday Aug 16 #

6 AM

Cycling 33:30 [1] 12.9 km (2:36 / km) +60m 2:32 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride to work.
5 PM

Cycling (commuting) 34:00 [1] 12.9 km (2:38 / km) +60m 2:35 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride back from work.

Tuesday Aug 15 #

6 AM

Cycling (commuting) 34:00 [1] 13.0 km (2:37 / km) +61m 2:33 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
5 PM

Cycling (commuting) 34:00 [1] 13.0 km (2:37 / km) +61m 2:33 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride back from work.

Monday Aug 14 #

6 AM

Cycling (commuting) 33:34 [1] 12.5 km (2:41 / km) +61m 2:37 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
5 PM

Running warm up/down (Helen Training) 15:55 [1] 2.96 km (5:22 / km) +18m 5:13 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up loop with the gang.

Dynamics warm up/down (Helen Training) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up continued... strides, dynamic stretching, and core.

Running intervals (Helen Training) 19:36 [3] 4.85 km (4:02 / km)
shoes: Mizuno Wave Hitogami 4

4 x 1200 (400 @ 3k pace, 400 float, 400 @ 3k pace) w/ 2 min recovery in between each.
6 PM

Running hills (Helen Training) 9:17 [2] 1.84 km (5:02 / km) +24m 4:44 / km
shoes: Mizuno Wave Hitogami 4

8 x short hills, accelerating up and easy down.

Running warm up/down (Helen Training) 13:00 [1] 2.25 km (5:46 / km)
shoes: Mizuno Wave Hitogami 4

A few loops of the in-field, a few cross overs, and some barefoot running.
7 PM

Cycling (commuting) 37:55 [1] 12.98 km (2:55 / km) +55m 2:52 / km
shoes: Mizuno Wave Hitogami 4

Easy spinning out the legs on the way home.

Sunday Aug 13 #

10 AM

Cycling tempo (SJAM) 1:26:00 [3] 43.41 km (1:59 / km) +15m 1:59 / km
shoes: Bontrager Hilo Triathlon Clips

Tempo bike for ~40k along SJAM.
11 AM

Cycling warm up/down 6:10 [1] 2.18 km (2:50 / km) +30m 2:39 / km
shoes: Bontrager Hilo Triathlon Clips

Easy spinning out the legs.

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