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Training Log Archive: bill_l

In the 7 days ending Oct 24, 2017:

activity # timemileskm+mload
  Run7 5:07:08 30.72(10:00) 49.44(6:13) 383603.5
  Cycling4 3:36:13 44.11(4:54) 70.99(3:03) 385274.6
  Strength1 20:0040.0
  Total12 9:03:21 74.83 120.43 768918.1
  [1-5]12 8:39:36
averages - sleep:7 weight:173lbs

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WeThFrSaSuMoTu

Tuesday Oct 24, 2017 #

6 AM

Run 48:56 intensity: (6 @0) + (2:21 @1) + (38:45 @2) + (7:44 @3) 5.06 mi (9:40 / mi) +68m 9:17 / mi
ahr:126 max:139 shoes: Fate - Orange #2

Perfect weather! 52f, dew point 36f. Wind picked up towards the end. Thinking about race to pick for next fall. The Wild Deluth 100K trail run sounds tough, but would be a good stepping stone to Leadville in 2020. Perhaps the Superior 100 in 2019. Tough first 100, but at least not at 10000 ft. Of course, body will have to cooperate.
C • why go long? 4

Monday Oct 23, 2017 #

6 AM

Cycling (Commute) 46:15 intensity: (4:15 @0) + (26:01 @1) + (15:43 @2) + (16 @3) 9.46 mi (4:53 / mi) +51m 4:49 / mi
ahr:109 max:135 shoes: Giant TCX 1

54F. Dressed too warmly. Stopped to jacket for a vest.

light l/s top, jersey, shorts, columbia warmup jacket, buff as a cap, blinky gloves.

Hit lots of lights and got rained on a little.
5 PM

Cycling (Commute) 1:00:42 intensity: (2:29 @0) + (39:20 @1) + (18:26 @2) + (27 @3) 12.58 mi (4:50 / mi) +145m 4:40 / mi
ahr:110 max:135 shoes: Giant TCX 1

What otherwise would have been an easy spin home was a bit of a slog because of a strong, gusty head wind blowing from the S, SSW, and W.

Sunday Oct 22, 2017 #

10 AM

Run 40:23 intensity: (6:59 @1) + (31:54 @2) + (1:30 @3) 4.14 mi (9:46 / mi) +65m 9:19 / mi
ahr:122 max:137 shoes: Fate - Yellow

Had planned to do a hike in Greensfelder this AM but it was pouring there. We didn't get much at home.

Firehouse 4IR.

Legs were feeling tired by the end. Mileage for last week (Sun - Sat) was right on target, but over-target for the last 7 consecutive days.

Saturday Oct 21, 2017 #

10 AM

Run 41:38 intensity: (9 @0) + (6:13 @1) + (28:16 @2) + (7:00 @3) 4.4 mi (9:27 / mi) +55m 9:06 / mi
ahr:124 max:142 shoes: Fate - Orange #2

Firehouse 4IR. Got poured on for about 5 minutes.

Friday Oct 20, 2017 #

7 AM

Run 49:47 intensity: (13 @0) + (4:28 @1) + (30:02 @2) + (14:10 @3) + (54 @4) 5.0 mi (9:57 / mi) +42m 9:42 / mi
ahr:130 max:147 slept:7.0 weight:173lbs shoes: Altra Oly 2.0 orange 1

Skinker + Aviation Field loop.

Another nice sunrise in FP. The golf course was covered with fog, making for an interesting visual with the Worlds Fair pavilion in the background.

Decided I might not be motivated to run again this evening, so did extra this morning, just in case.
4 PM

Run 5:00 intensity: (28 @0) + (23 @1) + (3:59 @2) + (10 @3) 0.5 mi (10:00 / mi) +2m 9:52 / mi
ahr:126 max:134 shoes: Altra Oly 2.0 orange 1

To the train

Run 38:49 intensity: (59 @0) + (8:07 @1) + (26:40 @2) + (3:03 @3) 3.31 mi (11:44 / mi) +38m 11:19 / mi
ahr:121 max:138 shoes: Altra Oly 2.0 orange 1

From BB bus stop.

16# pack. Felt like 30.

Thursday Oct 19, 2017 #

7 AM

Run 40:32 intensity: (13 @0) + (1:18 @1) + (38:26 @2) + (35 @3) 4.16 mi (9:45 / mi) +55m 9:22 / mi
ahr:122 max:136 shoes: Fate - Orange #2

11 AM

Strength 20:00 [2]

R3 gym working on stability correctives.

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.

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