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Training Log Archive: bill_l

In the 7 days ending Oct 18, 2017:

activity # timemileskm+mload
  Cycling7 5:25:14 68.23(4:46) 109.81(2:58) 639405.9
  Run4 2:47:44 16.79(9:59) 27.02(6:12) 193321.5
  Terrain1 1:58:00 7.0(16:51) 11.27(10:28) 522148.0
  Total12 10:10:58 92.02(6:38) 148.1(4:08) 1354875.5
  [1-5]12 9:33:02
averages - sleep:8.3

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ThFrSaSuMoTuWe

Wednesday Oct 18, 2017 #

6 AM

Run 42:03 intensity: (20 @0) + (12:00 @1) + (29:43 @2) 4.15 mi (10:08 / mi) +58m 9:43 / mi
ahr:117 max:129 shoes: Fate - Yellow

Firehouse 4

Last night, Laura saw a biker sweep himself off his bike using an extended side mirror on a parked truck. Coulda been ugly if the car right behind him had run him over. Guy didn't seem outwardly injured, but police arrived as Laura was going back to check on him.
C • Ugh 2
7 AM

Cycling 42:38 intensity: (1:41 @0) + (18:04 @1) + (21:55 @2) + (58 @3) 9.42 mi (4:32 / mi) +42m 4:28 / mi
ahr:114 max:135 shoes: Giant TCX 1

Good effort following a 4 mile run. Legs were feeling it, but good overall. Probably 6-8 minutes of sitting at lights in the last 2 - 3 miles :(.
West bound coal train (caused a skipped light cycle at macklind). Expect I'll see it going back east again this evening....
6 PM

Cycling (Commute) 1:06:38 intensity: (12:52 @0) + (34:07 @1) + (19:05 @2) + (34 @3) 12.65 mi (5:16 / mi) +147m 5:05 / mi
ahr:105 max:136 shoes: Giant TCX 1

Time includes a stop at the deer creek MO license office. 10 minutes.

Dark when I left deer creek. Little headlight on bright did ok for roads.

Tuesday Oct 17, 2017 #

7 AM

Run (Commute) 49:33 intensity: (1:35 @0) + (4:39 @1) + (41:23 @2) + (1:56 @3) 4.96 mi (9:59 / mi) +45m 9:43 / mi
ahr:121 max:138 shoes: Altra Oly 2.0 orange 1

Bit of a panic as I couldn't find my bus ticket, standing at the bus stop. I left them in the pocket after I bought 'em. Luckily I had $3 with me.

Nice cool morning, perfect for a run. Gorgeous moon with full disc visible, Venus about 15 degrees directly below, accompanied by sunrise. Perfect viewing from the Shrews train platform. Would've taken a pic but afraid the train might leave.

Skinker through FP with an extra loop around aviation field and the sci center.

Monday Oct 16, 2017 #

7 AM

Cycling (Commute) 42:26 intensity: (4:58 @0) + (18:21 @1) + (18:02 @2) + (1:05 @3) 9.43 mi (4:30 / mi) +54m 4:25 / mi
ahr:110 max:139 shoes: Giant TCX 1

Brisk. 46F.

Shorts, lite ls top, ss jersy, lite fleece jacket. Cold until the first hill, then ok.

Full cycle + at Elm. Long line of traffic and didn't get through the green.
5 PM

Cycling 59:27 intensity: (7:26 @0) + (34:18 @1) + (16:42 @2) + (1:01 @3) 11.77 mi (5:03 / mi) +137m 4:52 / mi
ahr:106 max:136

Coal train, east bound. Would swear it was the same westbound train I saw this morning. A ruse by the coal industry to make it look like coal is in demand?

Sunday Oct 15, 2017 #

9 AM

Terrain 1:58:00 intensity: (1:28:00 @1) + (30:00 @2) 7.0 mi (16:51 / mi) +522m 13:41 / mi
shoes: Roclite 295 Black & Blue

Melrose/Greenrock loop with DC.

Saturday Oct 14, 2017 #

11 AM

Run 41:07 intensity: (11 @0) + (4:41 @1) + (24:30 @2) + (11:05 @3) + (40 @4) 4.36 mi (9:26 / mi) +72m 8:58 / mi
ahr:126 max:151 slept:8.25 shoes: Fate - Orange #2

Warm. Felt sluggish but better by the end. Maybe a little dehydrated.

Went to sleep at 10 last night but woke up at 12:15 and couldn't go back to sleep. Finally did around 3 or 3:30. Slept fitfully until 9. a broken 8 hours is not the same as a good solid 8. Feeling nappish.

Friday Oct 13, 2017 #

10 AM

Run (Commute) 35:01 intensity: (22 @0) + (2:07 @1) + (32:27 @2) + (5 @3) 3.32 mi (10:33 / mi) +18m 10:23 / mi
ahr:124 max:133 shoes: Fate - Yellow

Skinker to work. Late day. Deploy to production last night went long, slept until 8.

Thursday Oct 12, 2017 #

7 AM

Cycling (Commute) 26:58 intensity: (1:42 @0) + (8:33 @1) + (14:10 @2) + (2:33 @3) 6.2 mi (4:21 / mi) +60m 4:13 / mi
ahr:118 max:142 slept:8.25 shoes: Giant TCX 1

To PT. Drizzly, 55F. Extra, light, l/s top felt good.
10 AM

Cycling (Commute) 27:22 intensity: (2:13 @0) + (20:21 @1) + (4:48 @2) 6.38 mi (4:17 / mi) +58m 4:10 / mi
ahr:106 max:128 shoes: Giant TCX 1

To work.
5 PM

Cycling (Commute) 59:45 intensity: (4:36 @0) + (46:03 @1) + (9:06 @2) 12.38 mi (4:50 / mi) +141m 4:40 / mi
ahr:105 max:125 shoes: Giant TCX 1

home via FP/Demunn/Bellevue.

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