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Training Log Archive: Chris9

In the 7 days ending Dec 17, 2016:

activity # timemileskm+m
  Cycling4 5:20:00 97.0(3:18) 156.11(2:03)
  Running3 1:55:00 12.25(9:23) 19.72(5:50)
  Swimming2 1:26:00 2.67(32:11) 4.3(20:00)
  Total8 8:41:00 111.92(4:39) 180.12(2:54)

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Saturday Dec 17, 2016 #

9 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

300 easy
2x150
200 steady in 3:27
300 steady in 5:05
2x thru- 2x50 hard, 50 easy (hard in :42ish)
2x200 in 3:20 and 3:15
200 CD
2 PM

Running 30:00 [3] 3.2 mi (9:22 / mi)

First outside run in two weeks I think. 20 degrees with no wind.

tights, pants, underarm our, sweatshirt,
4 PM

Cycling 2:00:00 [3] 37.0 mi (3:15 / mi)

Thursday Dec 15, 2016 #

7 AM

Cycling 40:00 [3] 12.0 mi (3:20 / mi)

2x10 min

Tuesday Dec 13, 2016 #

7 AM

Cycling 40:00 [3] 12.0 mi (3:20 / mi)

2x10 minute tempo

Swimming 46:00 [3] 2.3 km (20:00 / km)

6 PM

Running 25:00 [3] 2.65 mi (9:26 / mi)

Monday Dec 12, 2016 #

7 PM

Running 1:00:00 [3] 6.4 mi (9:22 / mi)

Treadmill at LTF after leaving late. Had to snowplow.

3x4 minutes where 2 min 5.0 and 2 min 5.5 hill

Sunday Dec 11, 2016 #

3 PM

Cycling 2:00:00 [3] 36.0 mi (3:20 / mi)

15 min wu
15 min build/tempo, 5'
8 mod hard, 4'
20 steady, 5'
15 min build/tempo, 5'
8 mod hard, 4'
12 steady, 5'

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