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Training Log Archive: JohnW

In the 7 days ending Dec 3, 2017:

activity # timemileskm+ft
  Running2 3:47:00 28.36(8:00) 45.64(4:58)
  Cycling1 1:34:58 20.38(4:40) 32.8(2:54)
  Total3 5:21:58 48.74(6:36) 78.44(4:06)

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Sunday Dec 3, 2017 #

Cycling race 1:34:58 [4] 20.38 mi (4:40 / mi)

3 lap mtb race at Harbison. Took 7th out of 26. Only 4 of us were non-USA cycling members. Took a conservative start position and ended up on single track behind a LOT of riders. I passed about 10 or so people but I think 3 of those were beginner course folks. So retook about 7 positions and then got passed in the last tenth of a mile to a guy with fresher legs. He beat me by 11 seconds.

Thursday Nov 30, 2017 #

Running long 2:45:00 [3] 32.36 km (5:06 / km)

Long run. Went around normal long route plus Smallwood. Had to take a dump on the side of the road at one point. Legs did pretty well for the longest run of the year.

Tuesday Nov 28, 2017 #

Running 1:02:00 [4] 8.25 mi (7:31 / mi)

Guessing on the total mileage.

Did 3 X (2 X 1200m) @ 6:27 pace

2' between reps
4' between sets

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