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Training Log Archive: kateness

In the 7 days ending Sep 22, 2018:

	activity	#	time	miles		km		+ft
	Bike trainer	2	2:30:00
	Bike	1	2:24:04	31.8	(13.2/h)	51.18	(21.3/h)	621
	Paddle	1	1:26:10	6.65	(12:57)	10.7	(8:03)
	Trail run	1	54:33	5.49	(9:56)	8.84	(6:10)	362
	Total	5	7:14:47	43.94		70.71		983
averages - sleep:7.8

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Thursday Sep 20, 2018 #

6 PM

Trail run 54:33 [3] 5.49 mi (9:56 / mi) +362ft 9:21 / mi
slept:7.5 shoes: Inov8 Roclite

Steady pace with hard efforts on hills in the second half. Lost the light early on so was pretty cautious with Nationals around the corner.

Wednesday Sep 19, 2018 #

11 AM

Bike trainer 1:30:00 [4]
slept:8.0 shoes: Niner Air9

1,2,3,4,5 minute intervals with equivalent rest. 2 sets. Butt sore.

7 PM

Bike trainer 1:00:00 [3]
shoes: Niner Air9

Fitting in bike work before we pack up our good bikes tomorrow. Easy spin with 5 “hill attacks”.

Sunday Sep 16, 2018 #

8 AM

Bike 2:24:04 [4] 31.8 mi (13.2 mph) +621ft
slept:8.0 shoes: Niner Air9

Pyramid intervals. 1,2,3,3,4,4,3,3,2,1 minutes hard with rest interval of the same length as the work interval. Did two full sets. Legs feeling yesterday’s climb but otherwise felt good. 50% smooth double track and 50% pavement.

3 PM

Paddle 1:26:10 [3] 6.65 mi (12:57 / mi)

Casco Bay with @StrongMachine. Stunningly beautiful afternoon.

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