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Training Log Archive: Tane

In the 7 days ending Nov 20, 2011:

activity # timemileskm+mload
  Cycling9 4:02:20 71.03(17.6/h) 114.32(28.3/h) 168582.2
  Running5 3:55:15 28.55(8:14) 45.95(5:07) 888724.0
  Strength & Core1 30:0075.0
  Total12 8:27:35 99.58 160.26 10561381.2
  [1-5]12 8:18:11
averages - sleep:8 weight:57.7kg

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

10 AM

Running hills 1:25:10 intensity: (7 @1) + (7:33 @2) + (32:50 @3) + (44:40 @4) 15.03 km (5:40 / km) +560m 4:47 / km
ahr:154 max:175 shoes: Asics Gel-Trabuco 14

Saturday Nov 19, 2011 #

Note
(rest day)

Friday Nov 18, 2011 #

7 AM

Cycling 24:47 intensity: (2:42 @1) + (4:22 @2) + (11:26 @3) + (6:17 @4) 12.76 km (30.9 kph) +25m
ahr:144 max:173 shoes: Exustar E-SR540

5 PM

Cycling 25:03 intensity: (1:18 @0) + (4:46 @1) + (5:19 @2) + (11:19 @3) + (1:37 @4) + (44 @5) 12.54 km (30.0 kph) +2m
ahr:134 max:181 shoes: Exustar E-SR540

6 PM

Running 34:43 intensity: (8 @0) + (44 @1) + (3:29 @2) + (24:43 @3) + (3:11 @4) + (2:28 @5) 7.11 km (4:53 / km) +31m 4:47 / km
ahr:148 max:194 shoes: Asics GT-2150 (2)

Thursday Nov 17, 2011 #

7 AM

Cycling 25:33 intensity: (10 @1) + (2:04 @2) + (9:23 @3) + (13:56 @4) 12.78 km (30.0 kph) +29m
ahr:155 max:174 shoes: Exustar E-SR540

5 PM

Cycling 24:58 intensity: (1:15 @0) + (6:00 @1) + (5:10 @2) + (7:34 @3) + (3:45 @4) + (1:14 @5) 12.63 km (30.4 kph) +2m
ahr:135 max:199 shoes: Exustar E-SR540

Running 34:47 intensity: (41 @0) + (11 @1) + (22:48 @2) + (7:06 @3) + (3:25 @4) + (36 @5) 6.25 km (5:34 / km) +19m 5:29 / km
ahr:136 max:180 shoes: Asics GT-2150 (1)

Wednesday Nov 16, 2011 #

7 AM

Cycling 29:30 intensity: (1:20 @0) + (2:31 @1) + (6:36 @2) + (9:21 @3) + (8:51 @4) + (51 @5) 12.39 km (25.2 kph) +25m
ahr:143 max:179 slept:8.0 weight:57.7kg shoes: Exustar E-SR540

5 PM

Cycling 31:31 intensity: (4:12 @0) + (6:29 @1) + (9:37 @2) + (7:39 @3) + (3:25 @4) + (9 @5) 15.6 km (29.7 kph) +4m
ahr:117 max:177 shoes: Exustar E-SR540

6 PM

Running warm up/down 10:00 intensity: (5:00 @2) + (5:00 @3) 1.5 km (6:40 / km)
shoes: Inov8 Roclite 285

Running race 24:59 intensity: (12 @0) + (1:03 @4) + (23:44 @5) 6.39 km (3:54 / km) +257m 3:15 / km
ahr:182 max:206 shoes: Inov8 Roclite 285

Running warm up/down 10:13 intensity: (43 @1) + (4:55 @2) + (4:35 @3) 1.51 km (6:47 / km) +3m 6:43 / km
ahr:133 max:144 shoes: Inov8 Roclite 285

Cycling 26:51 intensity: (1:14 @1) + (9:59 @2) + (15:38 @3) 10.34 km (23.1 kph) +54m
ahr:136 max:155 shoes: Exustar E-SR540

Tuesday Nov 15, 2011 #

7 AM

Cycling 27:55 intensity: (11 @0) + (4:40 @1) + (4:11 @2) + (11:58 @3) + (6:26 @4) + (29 @5) 12.57 km (27.0 kph) +25m
ahr:142 max:184

5 PM

Cycling 26:12 intensity: (1 @0) + (1:22 @1) + (5:12 @2) + (9:31 @3) + (5:54 @4) + (4:12 @5) 12.71 km (29.1 kph) +2m
ahr:151 max:200 shoes: Exustar E-SR540

Running 35:23 intensity: (6 @0) + (5 @1) + (1 @2) + (11:02 @3) + (20:37 @4) + (3:32 @5) 8.16 km (4:20 / km) +18m 4:17 / km
ahr:161 max:203 shoes: Asics GT-2150 (1)

7 PM

Strength & Core 30:00 [3]

Monday Nov 14, 2011 #

Note
(rest day)

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