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Training Log Archive: bill_l

In the 7 days ending Oct 27, 2017:

activity # timemileskm+mload
  Run6 4:20:41 27.16(9:36) 43.71(5:58) 352544.6
  Cycling4 3:34:09 43.71(4:54) 70.35(3:03) 406282.5
  PT1 20.1
  Cramps1 10.0
  Total11 7:54:53 70.88 114.06 758827.3
  [1-5]11 7:39:16

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SaSuMoTuWeThFr

Friday Oct 27, 2017 #

6 AM

Run 31:36 intensity: (2:03 @0) + (1:22 @1) + (17:36 @2) + (6:56 @3) + (3:39 @4) 3.28 mi (9:38 / mi) +45m 9:15 / mi
ahr:129 max:153 shoes: Fate - Orange #2

7 AM

Cycling (Commute) 43:19 intensity: (1:14 @0) + (23:31 @1) + (17:51 @2) + (43 @3) 9.42 mi (4:36 / mi) +56m 4:31 / mi
ahr:113 max:136 shoes: Giant TCX 1


Jeep Wranglers have no turn signals visible if you are viewing from the side at an acute angle. Guy driving one got really mad at me. Came even with me just approaching the stop. He had no signal on at that point. We both stop and wait for traffic. Since I couldn't see a signal from where I was, I had no idea he was turning. He almost ran me over as we both started through the intersection at the same time. If i'd known he was turning, I'd have let 'em go first. Waving his arms, yelling and screaming at me....

47F with a strong wind from N and NW. Hands were a bit cold but good otherwise. LS top, Columbia warmup jacket, PI cool gloves, shorts, buff.
C • he was wrong, but didnt wan... 5
4 PM

Cycling 1:03:53 intensity: (5:02 @0) + (32:30 @1) + (26:10 @2) + (11 @3) 12.26 mi (5:13 / mi) +154m 5:01 / mi
ahr:111 max:133 shoes: Giant TCX 1

For the first 15 minutes, I thought it was gonna be a miserably cold ride home, but finally warmed up a little on the way up demun. Wind was not consistent at all except that head on it was quite cold.

Stopped at the Hub to look at shoes and schedule some maintenance. Time to replace some worn parts and get rid of the cX break levers.

Thursday Oct 26, 2017 #

6 AM

Run 49:51 intensity: (19 @0) + (2:33 @1) + (39:48 @2) + (5:27 @3) + (1:44 @4) 5.22 mi (9:33 / mi) +50m 9:16 / mi
ahr:126 max:147 shoes: Fate - Yellow

Needed a change of scenery. Grants trail to Watson and back. Rolled right ankle on concrete lip that looked smooth in the dark. Doesn't appear to have dome any lasting damage, but it hurt at the time.

47F. Ls top and knit gloves were perfect.

Cramps 1 [3]

Left calf. Let go fairly quickly. Only a little tender afterwards.
8 AM

PT 2 [3]

Some sore spots on the left IT and quad.

Wednesday Oct 25, 2017 #

6 AM

Run 48:17 intensity: (3:19 @1) + (33:22 @2) + (11:19 @3) + (17 @4) 5.06 mi (9:33 / mi) +69m 9:09 / mi
ahr:130 max:147 shoes: Altra Oly 2.0 orange 1

38F! Vest and knit gloves.

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.

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