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Training Log Archive: bill_l

In the 7 days ending Sep 11, 2017:

activity # timemileskm+mload
  Cycling6 5:10:04 62.76(4:56) 101.0(3:04) 595473.5
  Run3 1:34:54 9.27(10:14) 14.92(6:22) 128211.3
  Strength2 30:0090.0
  Swimming2 16:0040.0
  Cardio2 6:0024.0
  Total11 7:36:58 72.03 115.92 723838.7
  [1-5]11 7:17:31
averages - weight:173lbs

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Monday Sep 11, 2017 #

6 AM

Cycling (Commute) 29:53 intensity: (6:15 @0) + (17:00 @1) + (6:38 @2) 5.29 mi (5:39 / mi) +32m 5:33 / mi
ahr:102 max:128 shoes: Giant TCX 1

From home to the Y. 18 lb pack.

Everything was ready to go, still took 1:05:00 to get out of the house from the time the alarm went off (the second time. i don't remember hitting snooze...).

20 minutes general stretching of back, legs, and feet + rolling calves before getting out of bed.
20 minutes to get dressed.
10 minutes to pack and eat
15 minutes of yoga and foam roller
C • I do stretching before gett... 3
7 AM

Strength 15:00 [3]

weight machines, lower body

Cardio (Jacobs Ladder) 3:00 [4]

seemed harder than friday, but was using arms this time. same climb rate.

Swimming 8:00 [2]

3 laps. also felt harder than friday, but pool was crowded, and I don't swim well in crowds. i try to go too fast.
8 AM

Cycling 37:49 intensity: (26 @0) + (19:54 @1) + (17:29 @2) 7.48 mi (5:03 / mi) +74m 4:54 / mi
ahr:113 max:132 shoes: Giant TCX 1

From Y to work. Hadn't intended to take longer route through the park, just sorta happened.

Sunday Sep 10, 2017 #

10 AM

Run 30:34 intensity: (22 @0) + (2:37 @1) + (22:19 @2) + (5:16 @3) 3.04 mi (10:03 / mi) +43m 9:38 / mi
ahr:125 max:143 shoes: Giant TCX 1

Seem to have shut down the cold in its early stages. Still feeling tired after 3 nights of 9.5 + hours of sleep, but most of the symptoms have gone away.

Running is feeling better (run more, walk less). I don't think I walked any today and HR didn't seem as high on the little hills.

Saturday Sep 9, 2017 #

9 AM

Run 30:08 intensity: (15 @0) + (2:15 @1) + (18:51 @2) + (8:47 @3) 3.0 mi (10:02 / mi) +46m 9:35 / mi
ahr:129 max:143 shoes: Fate - Orange #2

Friday Sep 8, 2017 #

8 AM

Note

Was all set to ride in to work this AM but decided for more sleep. Definitely starting a cold (hopefully nothing worse).
9 AM

Strength 15:00 [3]

weight machines. lower body.

Cardio (Jacobs Ladder) 3:00 [4]

Just enough to see how the legs felt. They've fixed the timing mechanism so it doesn't shut off after 30 seconds.

Swimming 8:00 [3]

3 whole laps. Will try to work that back up with the running.

The real reason for my visit to the Y. Pool time seems to help fight colds.

Hot tub after the laps with a bunch of (old) ladies from the deep water aerobics class.... they new all the Y gossip. Pool had just reopened on Tuesday after 3 weeks of cleaning and the water was still too cold (I thought it was too warm).

Thursday Sep 7, 2017 #

6 AM

Cycling (Commute) 47:36 intensity: (3:06 @0) + (21:10 @1) + (20:25 @2) + (2:55 @3) 10.47 mi (4:33 / mi) +96m 4:25 / mi
ahr:114 max:140 weight:173lbs shoes: Giant TCX 1

Bellevue/Wise/Oakland, playing frogger across McCausland (traffic was not yet heavy). Haven't taken this route lately. Was the primary run-to-work route. Not as nice as Demun/Wydown, but 2 miles shorter. Construction at Clayton/Oakland is finished and all the debris is cleaned up.

48F, no wind. A light l/s top under the jersey + a vest. Full gloves. Mildly chilly for the first 15 minutes. My kind of weather!

It was still quite dark when I was ready to leave at 6:20 so I figured it was time to break out the big light. Sometimes it feels like equipment has a mind of its own. I spent what seemed like forever attaching light to bike helmet. The velcro strap resisted me at every possible step of the way and when the strap wasnt a problem, the power cord was getting in the way or tangled. By the time I was done, I probably didn't need the light.

Began cutting back on carbs last week. Weight is already starting to drop.
5 PM

Cycling 1:28:38 intensity: (1:13:38 @2) + (15:00 @3) 17.75 mi (5:00 / mi) +184m 4:50 / mi
shoes: Giant TCX 1

A lap around FP and then home.

Hawk landed on a branch about 6 feet over my head. Stopped to watch it for a momemt. It had it's half eaten dinner with it.
9 PM

Note

Maybe caught bmans cold. Haven't had one in at least 2 years.

Wednesday Sep 6, 2017 #

7 AM

Run 34:12 intensity: (10 @0) + (4:16 @1) + (18:08 @2) + (5:16 @3) + (6:16 @4) + (6 @5) 3.23 mi (10:35 / mi) +39m 10:12 / mi
ahr:129 max:159 shoes: Fate - Orange #2

Old running grounds. Had some time to kill while L at oscopy appt. Thought a run sounded better than sitting in the waiting room. I was right.... :)

Felt ok for run but then still not feeling quite right after eating.

Tuesday Sep 5, 2017 #

6 AM

Cycling (Commute) 45:00 intensity: (5:27 @0) + (26:19 @1) + (13:14 @2) 9.43 mi (4:46 / mi) +67m 4:40 / mi
ahr:106 max:129 shoes: Giant TCX 1

4 PM

Cycling (Commute) 1:01:08 intensity: (3:26 @0) + (42:51 @1) + (14:51 @2) 12.34 mi (4:57 / mi) +142m 4:47 / mi
ahr:108 max:131 shoes: Giant TCX 1

Took Wydown to Demun today. I like the sidestreet that angles sout from Skinker better. No traffic, no people jumping out of parked cars w/o looking. And, no crossing eastbound wydown.....

Windy, but a perfect evening. What a diff a day makes.

Feels like I'm getting sick. Sort of nauseous, dead tired, limbs heavy. Started Sunday about 4 pm. Woke to pillow soaked with sweat at 3am. That's happened several times since I got back from CO. Running bug symptoms? I certainly have that.

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