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Training Log Archive: Garrison

In the 7 days ending Jul 15, 2017:

activity # timemileskm+ft
  MTB2 5:12:20 83.38(16.0/h) 134.19(25.8/h) 787
  Running2 1:33:41 10.61(8:50) 17.08(5:29) 144
  O-Meet/Nav2 57:45 4.33(13:19) 6.98(8:17) 167
  Stairmaster1 47:46 0.77(1:02:03) 1.24(38:33) 5
  Paddling/Erg1 45:00 4.35(5.8/h) 7.0(9.3/h)
  Total6 9:16:32 103.45(5:23) 166.48(3:21) 1103
  [1-5]6 9:16:16

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SuMoTuWeThFrSa

Saturday Jul 15, 2017 #

7 AM

MTB 2:41:17 intensity: (2 @0) + (2:23:19 @1) + (16:28 @2) + (1:28 @3) 42.0 mi (15.6 mph) +346ft
ahr:119 max:143

Road/gravel ride to camp Cullom for an o meet. 15 lb pack actually feels kind of light...

O-Meet/Nav 28:03 intensity: (4:34 @1) + (12:02 @2) + (10:08 @3) + (1:19 @4) 2.16 mi (12:59 / mi) +167ft 12:06 / mi
ahr:132 max:152

Second course, 2.5k straight line. A little cleaner than the first but could/should have been better considering I wasn't going full speed.
11 AM

O-Meet/Nav 29:42 [3] 3.5 km (8:29 / km)

Estimated distance. Forgot to start the watch. Sloppy start made worse with legs that were taking a minute to adapt after the ride.
12 PM

MTB 2:31:03 intensity: (1:55:28 @1) + (34:43 @2) + (52 @3) 41.38 mi (16.4 mph) +441ft
ahr:123 max:143

Ride home, getting more comfortable with higher cadence. Road bike getting busted probably a blessing in disguise (other than the repair costs).
C • Nice day! 4

Advanced 2.5km - Splits

Advanced 2.8km - Splits

Friday Jul 14, 2017 #

6 PM

Running 20:03 intensity: (6 @0) + (10:55 @1) + (8:53 @2) + (9 @3) 2.06 mi (9:45 / mi) +79ft 9:25 / mi
ahr:123 max:140

Stairmaster 47:46 intensity: (25:13 @1) + (5:09 @2) + (7:38 @3) + (8:07 @4) + (1:39 @5) 0.77 mi (1:02:03 / mi) +5ft 1:01:40 / mi
ahr:131 max:162

Running 20:26 intensity: (7:14 @1) + (11:16 @2) + (1:56 @3) 2.05 mi (9:59 / mi) +55ft 9:44 / mi
ahr:131 max:149

Thursday Jul 13, 2017 #

Paddling/Erg 45:00 [2] 7.0 km (9.3 kph)
shoes: P1 kayak erg

Sunday Jul 9, 2017 #

11 AM

Running 53:12 intensity: (8 @0) + (8:53 @1) + (8:56 @2) + (4:18 @3) + (28:14 @4) + (2:43 @5) 6.51 mi (8:10 / mi) +10ft 8:10 / mi
ahr:144 max:165

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