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Training Log Archive: Ryan Perovich

In the 7 days ending Nov 16, 2014:

activity # timemileskm+ft
  Biking6 4:10:13 82.0(19.7/h) 131.97(31.6/h)
  Running2 1:03:56 7.43(8:37) 11.95(5:21) 291
  Total8 5:14:09 89.43(3:31) 143.92(2:11) 291
  [1-5]7 4:47:22

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Sunday Nov 16, 2014 #

9 AM

Running 24:57 [0] 3.07 mi (8:08 / mi) +23ft 8:05 / mi
shoes: NB 1400 v2

Poultry Predictor 5k with Shea. She did AWESOME.

Saturday Nov 15, 2014 #

Biking 30:00 [3] 9.0 mi (18.0 mph)

Easy spin on the CT

Friday Nov 14, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 10' WU, 10 x [2' @ 225w, 100w], 10' CD

Thursday Nov 13, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: easy spin at 130w
9 PM

Running 38:59 intensity: (12 @0) + (9 @1) + (14:10 @2) + (23:49 @3) + (39 @4) 4.36 mi (8:56 / mi) +268ft 8:27 / mi
ahr:146 max:168 shoes: NB 1400 v2

Easy run tonight in the cold... brrr

Wednesday Nov 12, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 5' WU, 10 x [1' @ 300w, 4' @ 125w], 5' CD

Tuesday Nov 11, 2014 #

10 AM

Biking 1:00:12 intensity: (1:38 @0) + (2:16 @1) + (12:48 @2) + (33:00 @3) + (10:30 @4) 21.0 mi (20.9 mph)
ahr:151 max:175

Good push on the CT; created a random hilly course.
11 AM

Biking 10:01 intensity: (9:32 @2) + (29 @3) 3.0 mi (18.0 mph)
ahr:136 max:148

Easy spin afterward

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