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Training Log Archive: bill_l

In the 7 days ending Nov 11:

activity # timemileskm+m
  Cycling4 4:49:55 57.65(5:02) 92.77(3:08) 566
  Run5 4:33:26 29.05(9:25) 46.76(5:51) 226
  Strength4 2:50:00
  Walking1 32:00 1.75(18:17) 2.82(11:22)
  Terrain1 28:35 1.59(17:59) 2.56(11:10) 7
  PT1 2
  Total16 13:13:58 90.04 144.9 799
  [1-5]16 12:40:01
averages - weight:171lbs

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Saturday Nov 11 #

10 AM

Strength (Correctives) 45:00 [2]

11 AM

Run 1:05:22 intensity: (22 @0) + (6:44 @1) + (7:13 @2) + (48:23 @3) + (2:40 @4) 7.36 mi (8:53 / mi) +59m 8:40 / mi
ahr:137 max:156 shoes: Fate - Orange #2

Grants to Grants Farm

Legs felt good today. First time i've tried pushing the pace much. 7:45 - 8:00's weren't a problem but the hr was a little high. 7:45 might be pretty close to T at the moment.

Friday Nov 10 #

8 AM

PT 2 [2]

lost an hour again this morning. hit snooze button once for 45 minutes (its adjustable) and apparently hit it again. no memory of that.


right quad, it, and glute med were really tight. stubborn. took a lot of work to loosen up.
right calf - lateral tightness
left calf - medial tightness
left it and hammie tight
2 PM

Walking 32:00 [1] 1.75 mi (18:17 / mi)
shoes: Altra Oly 2.0 orange 1

Around CORTEX with L

Thursday Nov 9 #

6 AM

Run 49:04 intensity: (5:06 @0) + (1:39 @1) + (23:04 @2) + (16:29 @3) + (2:46 @4) 5.05 mi (9:43 / mi) +42m 9:28 / mi
ahr:132 max:156 shoes: BOCO AT blue

12 PM

Terrain 28:35 [1] 1.59 mi (17:59 / mi) +7m 17:44 / mi

At lunch with L.

Google setup a Popup Donut shop in the Commons right outside our building as part of their Home Mini launch. Opened at 12. Probably 3 or 400 people waiting in line. One by one, they go into the 'donut shop' answer a quiz and emerge 30+ seconds later with a box. Box either contains a Mini or 2 donuts. I don't really see waiting in line for an hour or two even if a Mini was guaranteed. At least the weather is good.

Wednesday Nov 8 #

5 AM

Strength (Correctives) 45:00 [2]

6 AM

Run 43:33 intensity: (20 @0) + (9:21 @1) + (28:35 @2) + (5:17 @3) 4.42 mi (9:51 / mi) +68m 9:24 / mi
ahr:129 max:153 shoes: Fate - Orange #2

Firehouse 4+

Bad HR reading for first 7 min....
8 AM

Cycling 46:40 intensity: (1:43 @0) + (26:47 @1) + (18:10 @2) 9.53 mi (4:54 / mi) +56m 4:49 / mi
ahr:110 max:126 shoes: Giant TCX 1

Quads were unhappy with me. Tired.
But hands were pleased that I found the bar mitts.
4 PM

Cycling 2:04:10 intensity: (12:56 @0) + (1:32:51 @1) + (18:23 @2) 23.79 mi (5:13 / mi) +271m 5:02 / mi
ahr:104 max:130 shoes: Giant TCX 1

Legs felt not great, but ok enough for a longer spin with a couple easy laps around FP. Stop at VC for bio break and to put warmer coat on before heading home.

Big light died at Elm. Fortunate I kept the smaller light on my helmet for just such an occasion.

Tuesday Nov 7 #

6 AM

Strength (Correctives) 45:00 [1]

7 AM

Run 1:03:01 intensity: (35 @0) + (3:24 @1) + (57:14 @2) + (1:48 @3) 6.75 mi (9:20 / mi) +6m 9:19 / mi
ahr:125 max:141 shoes: Altra Oly 2.0 orange 1

Monarch levee trail after rehab session at R3. East to end of trail, then back west to Athletic fields. Very exposed to the wind. GPS wasn't enabled for the first .4 mile.

On the north side of levee to pavilion to go around closure then back up. The pavilion is part of a shooting range. Wouldn't suggest that detour if there are shooters present. Trap/Skeet range I think, since there was no large embankment to shoot into. Took the around-route to the south on the way back.

Monday Nov 6 #

7 AM

Cycling (Commute) 59:29 intensity: (4:03 @0) + (42:45 @1) + (12:41 @2) 11.89 mi (5:00 / mi) +94m 4:53 / mi
ahr:106 max:128 shoes: Giant TCX 1

42F
19lb pack.

tights, ls top, bmc kit, arm warmers, buff around neck, cap, cool gloves.
5 PM

Cycling (Commute) 59:36 intensity: (8:34 @0) + (43:48 @1) + (7:14 @2) 12.44 mi (4:47 / mi) +145m 4:37 / mi
ahr:102 max:122 shoes: Giant TCX 1

Easy spin home. In the dark. Intermittent rain.
47f. Same clothing as this morning. A little too warm but not bad.

Sunday Nov 5 #

8 AM

Strength (Correctives) 35:00 [2]

9 AM

Run 52:26 intensity: (18 @0) + (7:41 @1) + (28:28 @2) + (15:59 @3) 5.47 mi (9:35 / mi) +51m 9:19 / mi
ahr:127 max:139 weight:171lbs shoes: BOCO AT blue

Grants to Watson.

Legs on the tired side.

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