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Training Log Archive: Trav

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  run6 4:27:36 11.79 18.97 243
  Gym1 1:00:00
  Core1 10:00
  Total8 5:37:36 11.79 18.97 243

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Sunday Sep 25, 2016 #

run 1:49:00 [3]

Fresh spin on Iron Butterfly with Balogna. First ride of the year outside.

Saturday Sep 24, 2016 #

8 AM

run 19:04 intensity: (39 @4) + (18:25 @5) 4.09 km (4:40 / km) +52m 4:23 / km
ahr:167 max:175

The annual Dances with Dirt starring Tarno, Al Maggedon, Katey Mac, KayakKeith and moi. 450 teams running 100 kms of southern Michigan woods and wilds. The neat trick of DwD is that there are teams of five that run 15 stages. That means each runner runs 3 stages--normally. Tough enough to run three legs, but in this edition, Al had to leave early and so could only do two. So Tarno ran the long loops and I ran four 5k trail races in one day. Whoah. Hard.

But great good fun.
10 AM

run 25:26 intensity: (4 @3) + (2:28 @4) + (22:54 @5) 4.72 km (5:24 / km) +65m 5:03 / km
ahr:165 max:173

2 PM

run 25:48 intensity: (7 @2) + (17 @3) + (8:49 @4) + (16:35 @5) 5.68 km (4:32 / km) +63m 4:18 / km
ahr:160 max:167

run 23:18 intensity: (15 @2) + (24 @3) + (19:05 @4) + (3:34 @5) 4.49 km (5:11 / km) +63m 4:51 / km
ahr:154 max:166

Friday Sep 23, 2016 #

Core 10:00 [3]

Wednesday Sep 21, 2016 #

run 45:00 [3]

smooooooth run on a lovely late summer morning

Monday Sep 19, 2016 #

Gym 1:00:00 [5]

Harsh one. Needed though. Have to get ready for Dances with Dirt on Saturday.

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