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Training Log Archive: johncrowther

In the 7 days ending Dec 9:

activity # timemileskm+ft
  Hiking2 3:07:56 7.13(26:22) 11.47(16:23) 1778
  Running3 2:31:27 14.75(10:16) 23.73(6:23) 845
  Cycling2 2:04:25 26.23(4:45) 42.21(2:57)
  Yoga1 1:00:00
  Stair Climbing1 59:41 2.49(23:58) 4.01(14:54) 3039
  Swimming1 35:00 0.34(1:42:36) 0.55(1:03:45)
  Total10 10:18:29 50.94 81.97 5662
  [1-5]9 9:18:29

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Saturday Dec 9 #

1 PM

Stair Climbing 59:41 [5] 2.49 mi (23:58 / mi) +3039ft 11:07 / mi
ahr:154 max:204 shoes: Asics pair 7

Make up stair climb as we couldn't make the original date in February. Odd splits are down, even splits are up. The stairs below the lower (eastern) turnaround were closed.
217 * 15 = 3255 steps up and down (actually about 10 less down as started at the bottom of the first set of steps) = just under 3 times Republic Plaza (1098 steps).

Friday Dec 8 #

2 PM

Hiking 1:37:16 [1] 3.87 mi (25:06 / mi) +948ft 20:23 / mi
ahr:101 max:132

At Golden Gate Canyon. Some snow, but not that much,

Thursday Dec 7 #

11 AM

Cycling 47:04 [2] 10.1 mi (4:40 / mi)

To and from yoga. Cold.
12 PM

Yoga 1:00:00 [0]

6 PM

Running 1:17:15 [4] 7.02 mi (11:00 / mi) +770ft 9:58 / mi
ahr:152 max:170 shoes: Altras pair 2

Elk Meadon - snow - and the uphill on the way back was into a bitter north wind.

Wednesday Dec 6 #

2 PM

Cycling 1:17:21 [2] 16.13 mi (4:48 / mi)

Cold
6 PM

Running 43:09 [4] 3.98 mi (10:50 / mi) +73ft 10:39 / mi
ahr:141 max:176 shoes: Asics pair 7

City Park with Cally.

Tuesday Dec 5 #

6 PM

Running 23:32 [5] 3.07 mi (7:40 / mi) +1ft 7:40 / mi
ahr:148 max:186 shoes: Asics pair 7

Track intervals:
1x3200
2x800
Discovered if I'm to stop my watch between intervals I need to take a split before I do (hence the weird split 8).

Running warm up/down 7:31 [3] 0.68 mi (11:06 / mi) +1ft 11:05 / mi
ahr:152 max:163

Cool down at the end.

Monday Dec 4 #

Swimming 35:00 [2] 0.55 km (1:03:45 / km)
(injured)

Not really any energy for much more. Ribs hurting when I breathe to one side but not the other (can't remember which).

Sunday Dec 3 #

5 PM

Hiking 1:30:40 [1] 3.25 mi (27:53 / mi) +830ft 22:27 / mi

Supermoon hike.

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