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Training Log Archive: bill_l

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Run4 4:15:40 25.81(9:54) 41.54(6:09) 219
  Terrain1 1:56:02 6.61(17:33) 10.64(10:54) 305
  Cycling2 1:46:53 20.79(5:08) 33.46(3:12) 216
  Total7 7:58:35 53.21(9:00) 85.64(5:35) 740
  [1-5]6 6:44:45
averages - sleep:7

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Saturday Sep 24, 2016 #

8 AM

Run (Easy) 27:14 intensity: (2:54 @0) + (41 @1) + (13:49 @2) + (9:39 @3) + (11 @4) 3.04 mi (8:58 / mi) +45m 8:34 / mi
ahr:129 max:146 shoes: Altra Oly Green #2

Micro run. Similar conditions to tomorrow. 77f 80% humidity.

Friday Sep 23, 2016 #

Note

Comparing training this yr vs last, less speed work this year but more weekly mileage/hours. See how that works out on Sunday. Something was definitely off last year. High hr and legs were crampy before the race even started. Sick < 2 week prior.

2:03:xx is the time to beat. Should be doable.
6 AM

Cycling (Commute ) 44:10 intensity: (4:00 @0) + (27:10 @1) + (10:00 @2) + (3:00 @3) 9.25 mi (4:46 / mi) +46m 4:42 / mi
shoes: Giant TCX 1

Altered the route a bit.... lockwood/jackson/big bend. Cut about a mile off, but Big Bend is getting pretty rough.
6 PM

Cycling (Commute) 1:02:43 [0] 11.54 mi (5:26 / mi) +170m 5:12 / mi
shoes: Giant TCX 1

Home via rei to pick up some ecaps. They weren't all that friendly about bringing my bike into the store....

First homeward commute needing a light.

Thursday Sep 22, 2016 #

Note
slept:8.0 (rest day)

Got to bed late, sleep won. Unplanned zero day.

Wednesday Sep 21, 2016 #

7 AM

Run 1:32:01 intensity: (2:04 @0) + (17:48 @1) + (1:10:47 @2) + (1:22 @3) 9.17 mi (10:02 / mi) +64m 9:49 / mi
ahr:120 max:135 shoes: Altra Oly Green #2

Grants to Gravois

Slept an extra hour so a late start.

Double trained on the way out so took a brief detour around Scott/Woodlawn/Monroe. Second train was just cleared the crossing as I got back to Holmes.

Warmish and very humid.

Tuesday Sep 20, 2016 #

5 AM

Run (Easy) 1:25:03 [3] 8.33 mi (10:12 / mi) +62m 9:59 / mi
ahr:119 max:134 slept:6.0 shoes: Altra Olympus 1.5 green

Grants to Gravois

Woke up around 345. Seemed like I wasn't going back to sleep so got up at 4 and started everything an hour early.

68f 100%. Sticky.

Lots of bikes out. Most with lights. One without light or helmet.

Interesting podcast on bionic and sensory perception. Another on Sarah Blakely.

Monday Sep 19, 2016 #

6 AM

Run (Easy) 51:22 intensity: (2:09 @0) + (9:06 @1) + (32:48 @2) + (4:50 @3) + (2:29 @4) 5.27 mi (9:45 / mi) +48m 9:29 / mi
ahr:123 max:153 shoes: Altra Olympus 1.5 green

Grants to Watson

Testing the ankle. No issues during or immediately after. See what it feels like tomorrow.

Perfect morning. 58F.

Sunday Sep 18, 2016 #

8 AM

Terrain 1:56:02 intensity: (1:01:02 @1) + (35:00 @2) + (20:00 @3) 6.61 mi (17:33 / mi) +305m 15:21 / mi
shoes: Roclite 295 Black & Blue

Very still, very humid. Lots of yellow leaves. Lots of mushrooms popping up.

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