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Training Log Archive: MikeRoss04

In the 1 days ending Jan 28, 2018:

activity	#	time	miles		km		+m
Hiking	1	3:00:00	6.21	(28:58)	10.0	(18:00)	700
Road cycling	1	1:51:57	26.84	(14.4/h)	43.2	(23.2/h)
Swimming	1	1:00:00	2.05	(2.1/h)	3.3	(3.3/h)
Running	1	39:34	4.97	(7:58)	8.0	(4:57)	20
Total	4	6:31:31	40.08	(9:46)	64.5	(6:04)	720

6:31

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Sunday Jan 28, 2018 #

Swimming 1:00:00 [3] 3.3 km (3.3 kph)

400 warm up; 5*200 hard on 3:30 (coming in on 2:53); 400 easy; 6*100 hard with paddles on 1:40 (coming in on 1:20-1:21); 400 pulling with paddles; 8*50 sprints on 55s; 100 cool down

Note

Completely wrecked by the end of the day

4 AM

Road cycling 1:51:57 [3] 43.2 km (23.2 kph)

Flippin early! Out to Canterbury drive for 8*3 minutes. Needed to get back before going out hiking

8 AM

Hiking 3:00:00 [2] 10.0 km (18:00 / km) +700m 13:20 / km
shoes: Salomon XR Mission

Up Skeleton Gorge, swim at the top, went searching (and found) dysers near the museum, then down Nursery Ravine

5 PM

Running 39:34 [2] 8.0 km (4:57 / km) +20m 4:53 / km
ahr:130 max:137 shoes: Saucony Kinvara 8

Easy around the block

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