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Training Log Archive: Pavementsucks

In the 30 days ending Sep 30, 2015:

activity # timemileskm+ft
  Mtn biking12 23:09:00 235.15(10.2/h) 378.44(16.3/h)
  Running12 13:35:37 88.72 142.78
  Hiking5 7:55:00 22.0 35.41
  Cyclo cross biking3 3:47:00 51.25(13.5/h) 82.48(21.8/h)
  Strength and flexibility5 2:45:00
  Swimming1 30:00
  Total29 51:41:37 397.12 639.1

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Wednesday Sep 30, 2015 #

5 PM

Running warm up/down (Bagley) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Nike flex trail2 maroon

Running race (NMTC/Bagley) 24:45 [3] 3.4 mi (7:17 / mi)
ahr:161 shoes: Nike flex trail2 maroon

27th place

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Nike flex trail2 maroon

Tuesday Sep 29, 2015 #

11 AM

Running (LP Trails) 1:20:00 [3] 9.1 mi (8:47 / mi)
ahr:125 shoes: Nike flex trail2 maroon

Monday Sep 28, 2015 #

9 AM

Strength and flexibility 35:00 [3]

Running (Treadmill) 30:00 [3]

Cyclo cross biking (A few hills) 45:00 [3] 9.25 mi (12.3 mph)
ahr:117 shoes: Motobecane CX 27Lbs

Saturday Sep 26, 2015 #

Event: Ely Marathon
 
Event: Birkie trail run
 
9 AM

Cyclo cross biking hills (gravel) 1:10:00 [3] 15.5 mi (13.3 mph)
shoes: Motobecane CX 27Lbs

Thursday Sep 24, 2015 #

10 AM

Running long (Ptfb) 2:40:00 [3] 16.0 mi (10:00 / mi)
ahr:125 shoes: Nike flex trail2 maroon

2 sections totaling 2.5 miles of race walking

Mtn biking warm up/down (Fat bike) 15:00 [3] 2.5 mi (10.0 mph)
ahr:110 shoes: Motobecane Fat Boris X7 37lbs

Warm down

Wednesday Sep 23, 2015 #

9 AM

Strength and flexibility 35:00 [3]

Hiking (Treadmill/power walk) 15:00 [3]

Tuesday Sep 22, 2015 #

10 AM

Cyclo cross biking (gravel) 1:52:00 [3] 26.5 mi (14.2 mph)
ahr:121 shoes: Motobecane CX 27Lbs

AT workout

Monday Sep 21, 2015 #

10 AM

Strength and flexibility 40:00 [3]

Hiking (Treadmill/power walk) 10:00 [3]

Running (gravel) 58:00 [3] 7.0 mi (8:17 / mi)
ahr:128 shoes: Nike flex trail2 maroon

Saturday Sep 19, 2015 #

Event: Walker North country Marathon
 
Event: Porcupine Mountain trail marathon
 
Event: Chequamegan Fat Tire
 
8 AM

Mtn biking warm up/down (warm up ) 45:00 [3] 11.0 mi (14.7 mph)
shoes: Motobecane Fly 29 TI 24lbs

Warm up Seely to Hayward

Mtn biking race 2:49:00 [5] 40.0 mi (14.2 mph)
ahr:151 shoes: Motobecane Fly 29 TI 24lbs

Great race. ~460 th place of ~2000. Course was wet and a little slow.
Pace was a lot faster than the 100's I'm used to.
C • Awesome 3

Mtn biking warm up/down 45:00 [3] 12.0 mi (16.0 mph)
shoes: Motobecane Fly 29 TI 24lbs

Telemark to Seely

Friday Sep 18, 2015 #

9 AM

Mtn biking (Short and easy) 30:00 [3] 6.2 mi (12.4 mph)
shoes: Motobecane Fly 29 TI 24lbs

Thursday Sep 17, 2015 #

10 AM

Mtn biking 48:00 [3] 10.0 mi (12.5 mph)
shoes: Motobecane Fly 29 TI 24lbs

Wednesday Sep 16, 2015 #

10 AM

Mtn biking intervals (gravel) 50:00 [3] 5.0 mi (6.0 mph)
shoes: Motobecane Fly 29 TI 24lbs

Hill intervals on centerline
5 PM

Running (Spirit Mtn trails) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Nike pegasus29 gray

Running race (Spirit Mtn trails) 25:00 [5] 3.7 mi (6:45 / mi)
shoes: Nike pegasus29 gray

Rolling stone Tough hills

Tuesday Sep 15, 2015 #

8 AM

Mtn biking 4:30:00 [3] 42.0 mi (9.3 mph)
shoes: Motobecane Fly 29 TI 24lbs

With Rich and Mark. Than 2 hours of pedicab!

Sunday Sep 13, 2015 #

Event: Square Lake Triathlon
 

Saturday Sep 12, 2015 #

12 PM

Hiking (SHT) 2:30:00 [3] 6.0 mi (25:00 / mi)
shoes: Nike flex trail2 maroon

Sweeping. Sugarloaf Rd to Craemer Rd.
Fast hiking or slow run.
4 PM

Hiking (SHT) 2:00:00 [3] 6.0 mi (20:00 / mi)
shoes: Nike flex trail2 maroon

Sweeping. Temperance river to Sawbill, over Carlton peak.
No runners ahead of us so we moved along pretty good, fast hiking and some slow running.

Friday Sep 11, 2015 #

Event: Fall Superior Trail Race
 
9 AM

Mtn biking (North shore gravel) 2:00:00 [3] 18.0 mi (9.0 mph)

Killing time at the Superior fall ultra. Did some gravel road riding
4 PM

Hiking (Superior Fall100 M Sweep) 3:00:00 [3] 10.0 mi (18:00 / mi)
shoes: Nike pegasus29 gray

Fast hiking or slow running, sweeping. Silver Bay to Tettuguch

Thursday Sep 10, 2015 #

9 AM

Running (Rds to LP trails and back) 2:00:00 [3] 13.5 mi (8:53 / mi)
ahr:124 shoes: Nike pegasus29 gray

AT run

Wednesday Sep 9, 2015 #

9 AM

Strength and flexibility 30:00 [3]

Mtn biking (LP Trails) 1:40:00 [3] 18.6 mi (11.2 mph)
shoes: Motobecane Fly 29 TI 24lbs

6 PM

Running race (NMTC trail race) 44:59 [3] 5.72 mi (7:52 / mi)
ahr:161 shoes: Nike flex trail2 maroon

Tough trail

Tuesday Sep 8, 2015 #

9 AM

Running long (Gravel) 1:00:00 [3] 8.1 mi (7:24 / mi)
ahr:130 shoes: Nike flex trail2 maroon

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Nike flex trail2 maroon

Sunday Sep 6, 2015 #

12 PM

Mtn biking (Cuyuna mtn bike trails) 2:42:00 [3] 17.5 mi (6.5 mph)
shoes: Motobecane Fly 29 TI 24lbs

Saturday Sep 5, 2015 #

2 PM

Swimming (serpent lake) 30:00 [3]

Friday Sep 4, 2015 #

9 AM

Mtn biking (Lp ski trails) 1:45:00 [3] 18.6 mi (10.6 mph)
ahr:107 shoes: Motobecane Fly 29 TI 24lbs

2 laps around the big ski loop

Thursday Sep 3, 2015 #

9 AM

Running (Ptfb) 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: Nike flex trail2 maroon

Up Lakewood

Mtn biking (Fat bike/gravel) 1:10:00 [3] 14.25 mi (12.2 mph)
ahr:108 shoes: Motobecane Fat Boris X7 37lbs

Wednesday Sep 2, 2015 #

10 AM

Strength and flexibility 25:00 [3]

Running (Treadmill) 27:00 [3] 2.0 mi (13:30 / mi)
shoes: Nike flex trail2 maroon

15 mins power walk, 10 mins intervals
5 PM

Running (NMTC/Hawk Ridge) 25:53 [3] 3.7 mi (7:00 / mi)
shoes: Nike pegasus29 gray

Ran w/Jonas the whole way, nice visit
C • time 2

Tuesday Sep 1, 2015 #

8 AM

Mtn biking (Fond du lac trails) 2:40:00 [3] 19.5 mi (7.3 mph)
shoes: Motobecane Fly 29 TI 24lbs

Total time 3:30.00. w/ Mark and Rich

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