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Training Log Archive: Pavementsucks

In the 7 days ending Sep 7, 2013:

activity # timemileskm+ft
  Cyclo cross biking3 3:53:00 45.5(11.7/h) 73.22(18.9/h)
  Running2 1:45:54 14.72(7:12) 23.7(4:28)
  Mtn biking2 1:45:00 16.3(9.3/h) 26.23(15.0/h)
  Swimming2 30:00
  Total7 7:53:54 76.52 123.15

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Saturday Sep 7, 2013 #

9 AM

Cyclo cross biking 1:20:00 [3] 12.0 mi (9.0 mph)
shoes: Motobecane CX 27Lbs

Friday Sep 6, 2013 #

4 PM

Swimming (Roller board) 10:00 [3]

Mtn biking (L P Trails) 1:25:00 [3] 13.3 mi (9.4 mph)
ahr:122 shoes: Motobecane Fly 29 TI 24lbs

Rode the new trail at Lester

Thursday Sep 5, 2013 #

4 PM

Cyclo cross biking (Trails and gravel) 1:15:00 [3] 13.0 mi (10.4 mph)
shoes: Motobecane CX 27Lbs

including the Moose mile

Wednesday Sep 4, 2013 #

5 PM

Mtn biking (Warm up) 20:00 [3] 3.0 mi (9.0 mph)
shoes: Trek MTB Bike 34lbs

Started out to the LP trail run on the bike. Had a flat about 1.5 miles out. Ran back home pushing the bike and drove to Lester.

Running race (L P Trails Hilly) 45:00 [5] 10.5 km (4:17 / km)
shoes: Sucony purple

Running warm up/down (L P Trails) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Sucony purple

Tuesday Sep 3, 2013 #

8 AM

Cyclo cross biking intervals (Roads- North Shore) 1:18:00 [3] 20.5 mi (15.8 mph)
ahr:134 shoes: Motobecane CX 27Lbs

8 X 1 mile w/1 mile active recovery
5 PM

Swimming (Swim in place) 20:00 [3]

Sunday Sep 1, 2013 #

Event: Hyvee Tri
 
10 AM

Running race (Team tri runner) 40:54 [5] 6.2 mi (6:36 / mi)
ahr:165 shoes: Sucony purple

Runner for a tri team. Hot but otherwise an ok run. Would have liked to have gone faster But!!!!

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