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Training Log Archive: LarryC

In the 7 days ending Sep 20:

activity # timemileskm+ft
  Run9 7:49:57 20.42(23:01) 32.86(14:18) 2376
  Paddle2 2:23:30 6.05(23:42) 9.74(14:44) 34
  Strength6 1:57:00
  Total11 12:10:27 26.47 42.6 2410

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Sunday Sep 20 #

10 AM

Run (Trails) 43:20 [1] 1.45 mi (29:53 / mi) +234ft 25:55 / mi
ahr:94 max:117 shoes: Asics Venture 5 Trl Slvr Gy

Lake Trail from West Cove to Finch Spur. Very light trail work.

Strength 25:00 [1]

Saturday Sep 19 #

10 AM

Run (Trails) 1:52:00 intensity: (1:44:33 @1) + (7:06 @2) + (15 @3) + (6 @4) 3.9 mi (28:43 / mi) +397ft 26:12 / mi
ahr:106 max:147 shoes: Asics Venture 5 Trl Slvr Gy

Heath Forest, all trails with a little extra for a negligent trail choice. Vert light trail maintenance.

Friday Sep 18 #

10 AM

Run (Trails) 1:26:12 intensity: (1:24:01 @1) + (2:11 @2) 4.0 mi (21:31 / mi) +370ft 19:48 / mi
ahr:104 max:130 shoes: Asics Venture 5 Trl Slvr Gy

SC, West Lake to single track, West Cove Hillside Tr

Strength 14:00 [1]

Thursday Sep 17 #

10 AM

Run 21:26 intensity: (19:19 @1) + (1:41 @2) + (26 @3) 1.27 mi (16:57 / mi) +173ft 15:00 / mi
ahr:104 max:134 shoes: Asics GT 2000 6

To East Cove, with slight loop to check out North Carolina car parked at trail crossing.

Paddle 1:10:30 intensity: (1:01:21 @1) + (8:18 @2) + (31 @3) + (20 @4) 3.04 mi (23:09 / mi) +18ft 23:02 / mi
ahr:99 max:151

Ghost Island then around shoal off Heron Island then its west shore and into West Cove. The creek is flowing, surprisingly. Then straight back
11 AM

Run 25:34 intensity: (20:12 @1) + (4:36 @2) + (29 @3) + (17 @4) 1.3 mi (19:40 / mi) +254ft 16:36 / mi
ahr:108 max:146 shoes: Asics GT 2000 6

From East cove via Bright Slopes Tr RRL section

Strength 30:00 [1]

Wednesday Sep 16 #

Strength 14:00 [1]

9 AM

Run 1:06:22 intensity: (1:01:44 @1) + (3:01 @2) + (1:26 @3) + (11 @4) 3.09 mi (21:30 / mi) +413ft 19:05 / mi
ahr:106 max:149 shoes: Asics Venture 5 Trl Slvr Gy

Bright Slopes Tr up to Deer Path south to Wellfield back via trail to Whitetail.

Tuesday Sep 15 #

9 AM

Run 19:15 intensity: (16:15 @1) + (2:00 @2) + (1:00 @3) 1.25 mi (15:24 / mi) +173ft 13:37 / mi
shoes: Asics GT 2000 6

To East Cove
10 AM

Paddle (Canoe Single) 1:13:00 [1] 3.01 mi (24:15 / mi) +16ft 24:08 / mi
ahr:74 max:121

North shore from West Cove back around, plus visit to ghost island and unsuccessful attempt to save a drowning squirrel
11 AM

Run 22:00 [1] 1.26 mi (17:28 / mi) +213ft 15:03 / mi
ahr:88 max:107 shoes: Asics GT 2000 6

From East Cove

Strength 16:00 [1]

Monday Sep 14 #

10 AM

Run (Roads & trails) 1:13:48 intensity: (1:12:49 @1) + (58 @2) + (1 @3) 2.9 mi (25:26 / mi) +149ft 24:15 / mi
ahr:98 max:131 shoes: Asics Venture 5 Trl Slvr Gy

Lake Trail from East to South Cove, back via RRL.

Strength 18:00 [1]

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