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Training Log Archive: cortelmcm

In the 7 days ending Dec 29, 2013:

activity # timemileskm+ft
  Bike4 6:14:27 79.32(12.7/h) 127.65(20.5/h) 8448
  Run2 3:08:15 16.01(5.1/h) 25.77(8.2/h) 2753
  Weight Lifting6 3:00:00
  Kayak1 58:34 4.72(4.8/h) 7.59(7.8/h) 1
  Total13 13:21:16 100.05 161.01 11202
averages - sleep:7.7 weight:171.5lbs

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Sunday Dec 29, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:171lbs

Weight Lifting 1:00:00 [3]

Good focused workout
7 AM

Bike 1:32:37 [3] 20.04 mi (13.0 mph) +2222ft

nice steady ride

Saturday Dec 28, 2013 #

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

6 AM

Run 1:28:23 intensity: (7:27 @1) + (22:52 @2) + (45:40 @3) + (12:24 @4) 8.02 mi (5.4 mph) +1186ft
ahr:132 max:166

Good steady run. Felt decent most of the time.

Quick shoe change and then off for a short ride.
7 AM

Bike 1:31:34 intensity: (28:45 @1) + (33:16 @2) + (29:09 @3) + (24 @4) 20.09 mi (13.2 mph) +1959ft
ahr:119 max:149

Nice steady ride after the run. Felt decent and getting ready for 2014 training.

Friday Dec 27, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:171lbs

6 AM

Bike 1:36:35 [3] 20.09 mi (12.5 mph) +2198ft

Nice steady ride

Thursday Dec 26, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:173lbs

7 AM

Run 1:39:52 intensity: (16:22 @1) + (44:38 @2) + (33:10 @3) + (5:05 @4) + (37 @5) 8.0 mi (4.8 mph) +1567ft
ahr:125 max:168

Not feeling this one at all. Almost bailed at start but slogged it out.

Tuesday Dec 24, 2013 #

Weight Lifting 20:00 [3]
slept:7.0 weight:172lbs

7 AM

Kayak 58:34 [2] 4.72 mi (4.8 mph) +1ft

Relaxed paddle with KP. I wanted to get on the water a bit at the end of the year and he was nice enough to join. We had some good laughs and caught up a bit more on ARWC.

Monday Dec 23, 2013 #

Weight Lifting 20:00 [3]
slept:8.0 weight:171lbs

6 AM

Bike 1:33:41 [3] 19.1 mi (12.2 mph) +2069ft

Recovery ride

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