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Training Log Archive: pcoady

In the 7 days ending Oct 2, 2016:

activity # timemileskm+ft
  MTB2 2:36:00 24.5(6:22) 39.43(3:57) 2790
  run3 2:35:27 35.45(4:23) 57.05(2:43) 3704
  road bike2 1:10:00 19.0(3:41) 30.58(2:17) 1700
  yoga1 30:00
  Total7 6:51:27 78.95 127.06 8194

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Sunday Oct 2, 2016 #

road bike 35:00 [3] 9.0 mi (3:53 / mi) +900ft 3:33 / mi

easy road bike recovery ride up and over flying W

Saturday Oct 1, 2016 #

run 2:27 [3] 18.75 mi (8 / mi) +2300ft 7 / mi
ahr:133 max:152

easy, long rolling run. AFA falcon loop from my house.

very hard. legs never felt great and last 1-1.5 hours were a struggle. half-way wanted to call for a ride home. think I'm a little out of shape as far as long run fitness goes. ran out of my usual energy drink, so have been using Kool-Aid, maybe that was a factor? Has plenty of sugar in it though and tastes damn good.

Friday Sep 30, 2016 #

run 32:00 [3] 3.2 mi (10:00 / mi) +260ft 9:17 / mi

easy run with my daughter in ute valley. lots of fun.

run 53:00 [3] 5.4 mi (9:49 / mi) +1000ft 8:21 / mi

easy, hilly run in blodgett open space. felt good, smooth on down hills.

Thursday Sep 29, 2016 #

MTB 1:18:00 [3] 14.5 mi (5:23 / mi) +1600ft 4:52 / mi
ahr:140 max:176

Hard MTB ride - push all the climbs for good VO2 intervals. Felt very strong. Set PRs on all the climbs. Did 3 laps of duathlon race course (actual race is 2 laps). Not too far off race pace, even with easy efforts on downs and flats.

Wednesday Sep 28, 2016 #

MTB 1:18:00 [3] 10.0 mi (7:48 / mi) +1190ft 7:01 / mi
ahr:127 max:164

MTB ride in Ute valley. Technical route, so some hard efforts in tougher secions.

Tuesday Sep 27, 2016 #

run 1:08:00 [3] 8.1 mi (8:24 / mi) +144ft 8:15 / mi
ahr:148 max:180

8x800 (8 by 1/2 mile)

I ran these on flat section in monument valley park. very slightly uphill on even intervals, slightly down on odds. actually liked that variety, able to focus on running smooth on down section.

15min warmup, 3 sets of strides, felt pretty good.

int1 - 2:49, 169bpm, 180spm
int2 - 2:59, 176bpm, 180spm
int3 - 2:52, 176bpm, 176spm
int4 - 2:57, 180bpm, 176spm
int5 - 2:50, 177bpm, 176spm
int6 - 2:58, 179bpm, 176spm
int7 - 2:49, 175bpm, 176spm
int8 - 2:57, 179bpm, 176spm

2.5 - 3min recoveries - waited for HR to get to 120 or so.

tough workout, but good, happy with effort I put in. stride rate lower than I would have guessed.


Monday Sep 26, 2016 #

yoga 30:00 [3]

yoga

road bike 35:00 [3] 10.0 mi (3:30 / mi) +800ft 3:15 / mi

easy road ride - legs feeling good, will do my 8x800s tomorrow, should be nice and fresh

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