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Training Log Archive: syd

In the 7 days ending Mar 22:

activity # timemileskm+m
  Run4 3:53:39 22.49(10:23) 36.19(6:27) 600
  Bike - Stationary 2 1:40:59 23.11(13.7/h) 37.19(22.1/h)
  Yoga3 57:00
  Strength2 24:00
  Total9 6:55:38 45.6 73.39 600
  [1-5]9 6:54:16

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MoTuWeThFrSaSu

Sunday Mar 22 #

7 AM

Run 1:13:21 intensity: (17 @0) + (1:23 @1) + (1:37 @2) + (24:39 @3) + (38:07 @4) + (7:18 @5) 6.39 mi (11:29 / mi) +287m 10:04 / mi
ahr:165 max:186 shoes: Speedcross 4 - Navy

Short trail run at South Park. Beautiful morning! Trails were in pretty good shape, surprising given the amount of rain we got on Friday. We were a little too late to watch the sun rise - maybe next time.
7 PM

Yoga 12:00 [1]

Saturday Mar 21 #

7 AM

Run 49:11 intensity: (14 @1) + (1:40 @2) + (38:59 @3) + (8:06 @4) + (12 @5) 5.2 mi (9:27 / mi) +54m 9:10 / mi
ahr:158 max:176 shoes: Ravenna 10.2

Mixed it up by running from Stewart. That section of the Montour wasn't as long as we remembered so we added a short distance on the road. Trail was nice and quiet this early - I think we'll keep up the morning runs for a while.
4 PM

Strength 14:00 [3]

Yoga 20:00 [1]

Friday Mar 20 #

6 PM

Yoga 25:00 [1]

7 PM

Bike - Stationary 50:04 intensity: (18 @0) + (7:13 @1) + (14:04 @2) + (28:29 @3) 12.41 mi (14.9 mph)
ahr:138 max:153

Spin on the trainer.

Thursday Mar 19 #

3 PM

Run 15:41 intensity: (20 @1) + (3:13 @2) + (11:27 @3) + (41 @4) 1.62 mi (9:41 / mi) +45m 8:55 / mi
ahr:150 max:171 shoes: Ravenna 10.2

Run 15:09 intensity: (13 @1) + (55 @2) + (13:56 @3) + (5 @4) 1.03 mi (14:42 / mi) +111m 11:01 / mi
ahr:152 max:166 shoes: Ravenna 10.2

Ran over to a local park for some hill repeats. 10x30s up with easy run/walk down. Last 3 were tough.

Run 32:38 intensity: (12 @1) + (7 @2) + (9:16 @3) + (14:34 @4) + (8:29 @5) 3.19 mi (10:14 / mi) +48m 9:46 / mi
ahr:168 max:184 shoes: Ravenna 10.2

Back home. Legs were pretty tired.

Wednesday Mar 18 #

5 PM

Run 47:39 intensity: (15 @1) + (1:58 @2) + (44:38 @3) + (48 @4) 5.06 mi (9:25 / mi) +54m 9:07 / mi
ahr:156 max:169 shoes: Ravenna 10.1

Trot on the trail in the rain. At least it was a warm-ish rain.

Tuesday Mar 17 #

4 PM

Bike - Stationary 50:55 intensity: (47 @0) + (29:36 @1) + (16:44 @2) + (3:42 @3) + (6 @4) 10.7 mi (12.6 mph)
ahr:123 max:166

Easy bike.

Strength 10:00 [3]

Lots of squats.

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