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Training Log Archive: cortelmcm

In the 7 days ending Nov 24, 2013:

activity # timemileskm+ft
  Bike3 5:54:58 84.42(14.3/h) 135.85(23.0/h) 7865
  Weight Lifting6 2:00:00
  Run2 1:49:19 10.09(5.5/h) 16.25(8.9/h) 1612
  Kayak1 1:02:02 3.9(3.8/h) 6.28(6.1/h)
  Total11 10:46:19 98.41 158.38 9477
averages - sleep:7.4 weight:171.5lbs

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Sunday Nov 24, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:172lbs

6 AM

Bike 3:04:04 intensity: (43:57 @1) + (1:35:01 @2) + (45:06 @3) 45.16 mi (14.7 mph) +3811ft
ahr:115 max:145

Good steady ride. Potentially time for the winter gloves, hands frozen for 1 hour for Orinda/Moraga section.

Saturday Nov 23, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:172lbs

7 AM

Run 52:53 intensity: (3:47 @1) + (5:16 @2) + (24:05 @3) + (18:42 @4) + (1:03 @5) 5.07 mi (5.8 mph) +759ft
ahr:140 max:170

Decent steady run

Friday Nov 22, 2013 #

Weight Lifting 20:00 [3]
slept:6.5 weight:171lbs

6 AM

Bike 1:22:31 [3] 18.4 mi (13.4 mph) +1887ft

Nice steady ride on windy morning. Couple of trees down from last night and a lot of branches on the ground. Wind pushed me side ways in a couple of sections, but was not a factor for most of the ride.

Thursday Nov 21, 2013 #

Weight Lifting 20:00 [3]
slept:8.5 weight:171lbs

6 AM

Run 56:26 intensity: (7:42 @1) + (41:58 @2) + (2:33 @3) + (4:01 @4) + (12 @5) 5.02 mi (5.3 mph) +853ft
ahr:88 max:169

Uninspired run in rain

Tuesday Nov 19, 2013 #

Weight Lifting 20:00 [3]
slept:6.5 weight:172lbs

Kayak 1:02:02 [3] 3.9 mi (3.8 mph)

Nice early morning kayak with KP in the Tomcat. Beat the rain which is always nice. He is fit and ready these days.

Monday Nov 18, 2013 #

Weight Lifting 20:00 [3]
slept:7.0 weight:171lbs

5 AM

Bike 1:28:23 intensity: (18:14 @1) + (33:58 @2) + (36:11 @3) 20.85 mi (14.2 mph) +2167ft
ahr:123 max:147

Nice Steady ride

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