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Training Log Archive: rachelm

In the 7 days ending Sep 3:

activity # timemileskm+m
  Mountain Bike2 5:27:02 29.65(5.4/h) 47.72(8.8/h) 1798
  Running3 2:21:03 12.36(11:25) 19.9(7:05) 472
  Rollerski classic1 1:13:59 9.8(7.9/h) 15.77(12.8/h) 194
  Paddling1 37:53 2.17(17:25) 3.5(10:50)
  Stretching/ rolling2 23:00
  Core1 15:00
  Total9 10:17:57 53.98 86.88 2464
  [1-5]7 9:54:57

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MoTuWeThFrSaSu

Saturday Sep 2 #

12 PM

Running 46:46 intensity: (13:30 @1) + (9:39 @2) + (10:50 @3) + (12:47 @4) 7.16 km (6:32 / km) +196m 5:45 / km
ahr:152 max:181

Run from home. Tried to go a bit faster than our usual ski practice runs, which worked but took way more effort also. Followed by core and stretching.

Core 15:00 [1]

1 PM

Stretching/ rolling 13:00 [0]

Friday Sep 1 #

9 AM

Mountain Bike 1:27:02 intensity: (53:36 @1) + (26:17 @2) + (7:07 @3) + (2 @4) 12.28 km (8.5 kph) +592m
ahr:125 max:171

Easy ride with Mom and Laura at South Canoe. No Leah cause her hip hurt :(
4 PM

Running 24:17 [1] 3.09 km (7:52 / km) +130m 6:30 / km

Light jog before paddling.
5 PM

Paddling 37:53 [1] 3.5 km (10:50 / km)

Kayaking followed by beach volleyball, soccer and pizza and goodies for our last kayak practice of the year. Nice to get over to the other side of the lake and cleaner water for a swim.

Thursday Aug 31 #

6 PM

Rollerski classic 1:13:59 intensity: (1:02:52 @1) + (10:36 @2) + (31 @3) 15.77 km (12.8 kph) +194m
ahr:116 max:160

Rollerskiing at Hullcar with 5x3min double poling intervals followed by single poling on the way back. Went down the steep hill.

Tuesday Aug 29 #

6 PM

Running 1:10:00 [1] 9.65 km (7:15 / km) +146m 6:45 / km
ahr:122 max:142

Easy run at Larch Hills but the smoke's back again. Finished with some stretching which has been seriously lacking lately.
7 PM

Stretching/ rolling 10:00 [0]

Monday Aug 28 #

9 AM

Mountain Bike 4:00:00 [1] 35.43 km (8.9 kph) +1206m

Ride out of Tyax. Super nice until the end when we had to slog back up the logging road after making a wrong turn down a super dusty trail.

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