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Training Log Archive: lost jokes

In the 7 days ending Sep 27, 2015:

activity # timemileskm+m
  Cycling4 2:33:12 40.74(16.0/h) 65.57(25.7/h) 58
  Running3 2:04:31 15.32(8:08) 24.66(5:03) 58
  Strength6 28:00
  Total12 5:05:43 56.06 90.22 116

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MoTuWeThFrSaSu

Sunday Sep 27, 2015 #

9 AM

Strength 5:00 [3]

3x10.
1 PM

Other

Sailing with dad and Marijn. Warm in the sun, but quite chilly later. Nice day :)

Saturday Sep 26, 2015 #

2 PM

Running warm up/down 15:42 intensity: (8:12 @1) + (7:00 @2) + (30 @4) 2.67 km (5:52 / km) +1m 5:52 / km
shoes: Inov-8 X-Talon 212 #2

Running race 19:26 [5] 5.21 km (3:44 / km) +30m 3:37 / km
shoes: Inov-8 X-Talon 212 #2

Partly cloudy 15℃.

1e Lageveldoop, Wierden.
Results

First cross of the season. Quite a tough course with sand, numerous little climbs and steps and sharp turns. Started a bit too fast the first lap. Not feeling that strong after a short night, but still managed to get close in again on 2nd place. Never caught up though, and in the last part he ran away a bit again. Not that many strong runners there, but still a nice race.

Running warm up/down 8:21 [1] 1.17 km (7:09 / km) +3m 7:03 / km
shoes: Inov-8 F-Lite 240 #2

Friday Sep 25, 2015 #

10 AM

Strength 5:00 [3]

3x10.
5 PM

Cycling 40:35 intensity: (15:35 @1) + (25:00 @2) 18.17 km (26.9 kph) +16m
shoes: Gazelle Giro

Partly cloudy 16℃.

Easy cycling. Felt strong. Ran (cycled) into a running race halfway.

Thursday Sep 24, 2015 #

6 AM

Cycling 36:11 intensity: (5:00 @1) + (23:11 @2) + (8:00 @3) 16.13 km (26.7 kph) +11m
shoes: Gazelle Giro

Partly cloudy 10℃.

To work. Wonderful morning.
4 PM

Cycling 19:03 intensity: (13:03 @1) + (6:00 @2) 7.99 km (25.2 kph) +16m
shoes: Gazelle Giro

Light rain 14℃.

To Geke from work.

Wednesday Sep 23, 2015 #

Strength 3:00 [3]

2x10. Might add some weight soon.
10 AM

Running 25:04 intensity: (17:00 @1) + (8:04 @2) 4.64 km (5:24 / km) +10m 5:21 / km
shoes: Inov-8 F-Lite 240 #2

Cloudy 12℃.

Again some morning stiffness in achilles, but during the run no problems. Rest days from running tomorrow and friday, so wanted to get a short run in today. Seems to be squirrel season, spotted two yesterday and four today :)

Tuesday Sep 22, 2015 #

8 AM

Running 55:58 intensity: (10:00 @1) + (42:58 @2) + (3:00 @3) 10.97 km (5:06 / km) +14m 5:04 / km
shoes: Inov-8 F-Lite 240 #2

Overcast/Rain 12℃.

Early morning run. Body had to get going a bit, achilles as well. Not used to running this early. Felt stronger afterwards. Achilles a tiny bit sensitive after 45'. Weather was dry when I started, but about halfway it started raining quite heavily. Refreshing.

Strength 5:00 [3]

3x10.

Monday Sep 21, 2015 #

10 AM

Strength 3:00 [3]

3x10. Very minor morning stiffness.
7 PM

Cycling 57:23 intensity: (40:23 @1) + (15:00 @2) + (2:00 @3) 23.28 km (24.3 kph) +15m
shoes: Gazelle Giro

Overcast 16℃.

Easy cycling. Planned 30' but the route that was in my head turned out a bit longer. Legs feeling good.
8 PM

Strength 7:00 [3]

Core stability.

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