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Training Log Archive: bill_l

In the 7 days ending Nov 9, 2014:

activity # timemileskm+mload
  Cycling5 3:50:29 47.38(4:52) 76.25(3:01) 775332.1
  Orienteering2 2:24:15 12.44(11:36) 20.02(7:12) 7505.4
  Run2 1:14:51 8.51(8:48) 13.69(5:28) 203197.8
  Paddling1 47:12 4.22(11:10) 6.8(6:57) 13289.9
  Terrain1 43:32 3.4(12:48) 5.47(7:57) 11669.1
  Total11 9:00:19 75.95(7:07) 122.24(4:25) 12331194.3
  [1-5]11 8:24:11
averages - sleep:7 weight:168lbs

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MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

9 AM

Cycling 1:09:16 intensity: (16:00 @0) + (37:19 @1) + (15:57 @2) 10.02 mi (6:55 / mi) +94m 6:43 / mi
ahr:100 max:122 shoes: Fisher 29r

10 AM

Paddling 47:12 intensity: (1:16 @0) + (2:35 @1) + (42:41 @2) + (40 @3) 4.22 mi (11:10 / mi) +132m 10:11 / mi
ahr:118 max:131

12 PM

Terrain 43:32 intensity: (18:00 @1) + (25:32 @2) 3.4 mi (12:48 / mi) +116m 11:35 / mi
ahr:86 max:107

Saturday Nov 8, 2014 #

10 AM

Orienteering race 1:43:01 intensity: (41 @0) + (27 @1) + (4:06 @2) + (7:08 @3) + (1:18:58 @4) + (11:41 @5) 10.15 mi (10:09 / mi) +3m 10:09 / mi
ahr:149 max:164 shoes: OROC 340 12.5s

1 PM

Orienteering (control pickup) 41:14 intensity: (3:40 @1) + (18:34 @2) + (15:46 @3) + (3:14 @4) 2.29 mi (17:58 / mi) +4m 17:53 / mi
ahr:126 max:149 shoes: OROC 340 12.5s

Friday Nov 7, 2014 #

6 AM

Cycling 40:23 intensity: (18:54 @1) + (20:54 @2) + (35 @3) 9.28 mi (4:21 / mi) +182m 4:06 / mi
ahr:100 max:134 shoes: Giant TCX 1

30F and sunny.

Modestly overdressed, but 30F with sun is tough to gauge clothing-wise. Not sure what i could have gotten rid of.

lobsters
balaclava
l/s top
s/s top
jacket
2 pairs tights
2 pairs socks
6 PM

Cycling (commute) 41:05 intensity: (14:12 @0) + (5:40 @1) + (18:27 @2) + (2:46 @3) 9.39 mi (4:23 / mi) +164m 4:09 / mi
ahr:117 max:140 shoes: Giant TCX 1

Wednesday Nov 5, 2014 #

6 AM

Cycling (commute) 39:48 intensity: (27 @0) + (8:10 @1) + (23:05 @2) + (8:06 @3) 9.29 mi (4:17 / mi) +164m 4:04 / mi
ahr:118 max:137 slept:7.0 weight:168lbs shoes: Giant TCX 1

warson to olive. traffic not bad early but wouldn't want to be on olive any later than I was.
5 PM

Cycling (commute) 39:57 intensity: (1:06 @0) + (11:29 @1) + (22:39 @2) + (4:43 @3) 9.4 mi (4:15 / mi) +171m 4:01 / mi
ahr:115 max:139 shoes: Giant TCX 1

Lots of traffic. A +2 ride though. Long lines of traffic on Ladue and Kirkwood Road. Drivers stopped allowing me to cross both.

Tuesday Nov 4, 2014 #

2 PM

Run intervals 44:52 intensity: (2:26 @0) + (4:01 @1) + (16:23 @2) + (15:15 @3) + (6:47 @4) 5.08 mi (8:50 / mi) +52m 8:34 / mi
ahr:126 max:155 shoes: NB NEON Blue

Couldn't work myself up to run in the rain at 6AM so did it at lunch time....

55F and drizzle. Not bad really.
l/s columbia top
tights
biking vest
buff

9x200m @ 0:45 on a 1% grade with 1:30ish rest (jog back to start)

slower than last week = sunday's mile repeats and slick footing.

1: 48
2: 46
3: 48
4: 45
5: 44
6: 46
7: 47
8: 49 (from a standing start)
9: 48

Monday Nov 3, 2014 #

12 PM

Run 29:59 intensity: (6 @1) + (15:02 @2) + (6:41 @3) + (2:53 @4) + (5:17 @5) 3.43 mi (8:45 / mi) +151m 7:42 / mi
ahr:135 max:170 shoes: Altra Lone Peak 1.5

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