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Training Log Archive: bill_l

In the 7 days ending Jun 16, 2016:

activity # timemileskm+mload
  Run5 6:03:15 38.92(9:20) 62.64(5:48) 232731.2
  Cycling2 2:15:09 26.38(5:07) 42.45(3:11) 211174.8
  Total6 8:18:24 65.3(7:38) 105.09(4:45) 443906.0
  [1-5]6 8:11:29
averages - sleep:7.1 weight:165lbs

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Thursday Jun 16, 2016 #

5 AM

Run (Easy) 1:15:00 intensity: (30:00 @1) + (40:00 @2) + (5:00 @3) 8.1 mi (9:16 / mi)
slept:7.0 weight:165lbs shoes: Altra Olympus 1.5 green

Grants to Gravois
82F.

With the wind going out was really hot. Breeze coming back felt better, but still hot. Got out early enough to beat the sun.

Backed off the pace about :15s/mile.
Carried the Nathan pack with a 70 bladder of ice water.
Picked up a free bottle of water from the Barn. Drank half, and dumped some on my head and arms.

Opted out of biking to work to give legs and body some recovery time.
11 AM

Note

Signed up for the AA5K. Temp on Sunday morning is suuuppooosed to be in the upper 60's.
C • maybe I'll see you there, t... 7

Wednesday Jun 15, 2016 #

5 AM

Run warm up/down (Easy) 12:58 intensity: (33 @0) + (6:11 @1) + (6:14 @2) 1.17 mi (11:05 / mi) +24m 10:25 / mi
ahr:112 max:125 shoes: Newton Gravity iv

Run intervals (CI) 25:07 intensity: (20 @1) + (1:08 @2) + (7:08 @3) + (13:12 @4) + (3:19 @5) 3.42 mi (7:21 / mi) +4m 7:19 / mi
ahr:146 max:160 shoes: Newton Gravity iv

AA5K course

3x1 CI @ T

I don't know if I want to do this race or not. Haven't been doing the speed work so a sub-20 seems unlikely.

Run (Easy) 21:15 intensity: (29 @1) + (10:39 @2) + (10:07 @3) 2.01 mi (10:34 / mi) +32m 10:04 / mi
ahr:129 max:140 shoes: Newton Gravity iv

Easy cool down from A5K finish back to the house.

It was partly cloudy with a bit of a breeze at the end that felt almost cool.

Cycling (Commute) 42:29 intensity: (18:10 @1) + (19:36 @2) + (4:43 @3) 10.29 mi (4:08 / mi) +44m 4:04 / mi
ahr:114 max:137 shoes: Giant TCX 1

Summer in STL.
5 PM

Cycling (Commute ) 1:32:40 intensity: (1:22:10 @1) + (10:23 @2) + (7 @3) 16.09 mi (5:46 / mi) +167m 5:35 / mi
ahr:94 max:130 shoes: Giant TCX 1

CIC group ride + ride home.

Yes, it was hot. 98F.

Tuesday Jun 14, 2016 #

Note
slept:7.25 (rest day)

Got home late and traded the planned 8 miler for sleep. Not much chance that I'll do it this evening so will fall short on mileage this week.

Monday Jun 13, 2016 #

9 AM

Run (Easy) 54:38 intensity: (4:33 @0) + (7:24 @1) + (36:00 @2) + (6:41 @3) 5.6 mi (9:45 / mi)
ahr:119 max:134 shoes: Altra Olympus 1.5 green

Dreadmill at the hotel. Who knew the Elizabeth River trail was virtually out the hotel door. Next time.

Perfect day here. 78f, clear blue sky, low humidity, and a nice breeze. Dinner on the deck with Will, Erin, and Julie. A relaxing end to a hectic weekend.
C • cliff cave trails 9

Sunday Jun 12, 2016 #

10 PM

Note
(rest day)

No good opportunity for a run today. Up late last night. Spent the afternoon and evening with Will and Erin in Norfolk. It was 95 here today. Blah.

Saturday Jun 11, 2016 #

7 AM

Run long (Easy) 1:37:26 intensity: (1:49 @0) + (13:57 @1) + (1:11:36 @2) + (9:33 @3) + (31 @4) 10.14 mi (9:37 / mi) +84m 9:22 / mi
ahr:120 max:143 shoes: Altra Olympus 1.5 green

Air Line State Park trail
warmer and much more humid, but still better than the weather at home.
8 ST between miles 7 & 8
C • haha, you got that right. ... 2

Friday Jun 10, 2016 #

7 AM

Run (Easy) 1:16:51 intensity: (6:58 @1) + (1:01:56 @2) + (7:57 @3) 8.48 mi (9:04 / mi) +88m 8:47 / mi
ahr:123 max:134 shoes: Giant TCX 1

Air Line State Park Rail Trail
Columbia, CT

53F, clear blue skies. Gorgeous morning.

Rail trail through the woods and marshes.

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