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Training Log Archive: Gooder

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Ride3 5:14:32 114.46(2:45) 184.2(1:42)
  Mountain Bike2 2:26:03 36.31(4:01) 58.44(2:30)
  Swim3 2:15:00 3.79(35:37) 6.1(22:08)
  Run2 1:14:09 8.89(8:21) 14.3(5:11)
  Total5 11:09:44 163.45(4:06) 263.04(2:33)

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Sunday Oct 9, 2016 #

Ride (Road Bike) 2:31:33 [3] 91.3 km (1:40 / km)
(sick)

Morning road ride with Luke. Roads were wet but there was no rain. 3 min pulls each. I started to bonk at 70km.

Saturday Oct 8, 2016 #

Note
(sick) (rest day)

Rest day after a busy day Friday. Still a bit sick too.

Friday Oct 7, 2016 #

Swim 35:00 [3] 1.8 km (19:27 / km)
(sick)

Morning swim at WLU.
600m then 24x50 on 1:00 or 0:50

Mountain Bike 1:26:03 [3] 26.0 mi (3:19 / mi)
(sick)

Afternoon ride with Luke, Nathan, Karsten and Joanna.
Warmup then 6 hard efforts (8mins on, 4-5min recovery) The first 1/2 of the 8 mins on were the Ascension climb)

Run 34:32 [3] 6.0 km (5:45 / km)
(sick) shoes: Altra Superior 2.0

Brick run 3x up and down Appleby Line (from Derry Rd). Thought we were running in the trail at Rattlesnake that is why I had my trail shoes.

Thursday Oct 6, 2016 #

Run 15:21 [3] 3.3 km (4:39 / km)
(sick) shoes: Altra Superior 2.0

Quick trail run while 510 was charging for upcoming ride.

Ride (Tri Bike) 1:14:03 [3] 42.4 km (1:45 / km)
(sick)

Afternoon Tri Ride
3x5km hard effort.

Run 24:16 [3] 5.0 km (4:51 / km)
(sick) shoes: Altra Paradigm

Brick run. Felt like crap.

Wednesday Oct 5, 2016 #

Swim 50:00 [3] 2.5 km (20:00 / km)

Swim at WLU after Chiro appt. Still not 100%
1000m w/ fins
10x100 on 2:30 (hard efforts - 1:25)
500 pull w/ paddles

Note
(sick)

Mountain Bike 1:00:00 [3] 16.6 km (3:37 / km)

Mtb on trail. Easy ride before picking up kids.

Tuesday Oct 4, 2016 #

Note
(sick) (rest day)

Had to call in sick today. Spent all day in bed.

Monday Oct 3, 2016 #

Ride (Tri Ride) 1:28:56 [3] 50.5 km (1:46 / km)

Morning Tri Ride in the misty rain. Couldn't find a good groove today. Hip still sore.

Swim 50:00 [3] 1.8 km (27:47 / km)

Noon swim at WLU.

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