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Training Log Archive: Harps

In the 7 days ending Apr 26, 2016:

activity # timemileskm+m
  Cycling4 5:14:15 70.93(13.5/h) 114.16(21.8/h) 715
  Running4 4:51:01 33.36(8:43) 53.68(5:25) 753
  Swimming1 51:58 1.55(33:27) 2.5(20:47)
  Climbing1 30:00
  Weights/core1 20:00
  Total11 11:47:14 105.84 170.34 1468
  [1-5]11 11:43:09

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WeThFrSaSuMoTu

Tuesday Apr 26, 2016 #

10 AM

Cycling (Kickr - Trainerroad) 50:50 intensity: (2:19 @0) + (20:16 @1) + (15:43 @2) + (12:32 @3) 19.72 km (23.3 kph)
ahr:123 max:157

NP 238W.
6 PM

Running (Road/Orienteering) 1:10:15 intensity: (24 @0) + (2:26 @1) + (11:03 @2) + (34:30 @3) + (19:29 @4) + (2:23 @5) 11.78 km (5:58 / km) +181m 5:32 / km
ahr:150 max:171 shoes: Salomon S-lab Speed

Fun night running to/from and doing my first DGL X-league at Cumis. The nav wasn't pretty on my end but still had a good time. Hansel and the Wolf sighted running amok in the forest.
C • X League 8

Monday Apr 25, 2016 #

11 AM

Running (Treadmill) 45:00 intensity: (10:00 @1) + (35:00 @2) 9.0 km (5:00 / km)
ahr:123 max:144 shoes: Newton Fate

Easy run during lunch hour.
12 PM

Weights/core (Work gym) 20:00 [1]

6 PM

Climbing (Indoor) 30:00 [1]

With Hansel while Sara and Esme climbed.

Sunday Apr 24, 2016 #

10 AM

Cycling (MTB) 2:32:45 intensity: (56 @0) + (23:52 @1) + (1:35:43 @2) + (31:36 @3) + (38 @4) 48.23 km (18.9 kph) +715m
ahr:132 max:160

Loop through Rockcliffe over to Christie Lake, quick jaunt in the singletrack, down to DV and back via railtrail. Great day for a ride.

Saturday Apr 23, 2016 #

12 PM

Running (Trail) 2:09:44 intensity: (12 @0) + (3:15 @1) + (1:22:51 @2) + (42:24 @3) + (1:02 @4) 23.08 km (5:37 / km) +531m 5:03 / km
ahr:139 max:161 shoes: Hoka Bondi 4 Wide

BSMT with Super. Good pace much nicer than last week, felt great throughout.

Friday Apr 22, 2016 #

11 AM

Swimming (Aldershot pool) 51:58 [2] 2.5 km (20:47 / km)

4 PM

Cycling (Kickr - Trainerroad) 59:50 intensity: (5 @0) + (6:07 @1) + (18:41 @2) + (14:32 @3) + (18:29 @4) + (1:56 @5) 25.29 km (25.4 kph)
ahr:144 max:171

NP 262W.

Thursday Apr 21, 2016 #

11 AM

Running (Road/Trail) 46:02 intensity: (3:24 @1) + (2:30 @2) + (36:04 @3) + (4:04 @4) 9.82 km (4:41 / km) +41m 4:35 / km
ahr:146 max:162 shoes: Newton Fate

7 PM

Cycling (Kickr - Trainerroad) 50:50 intensity: (9 @0) + (17:44 @1) + (15:59 @2) + (15:40 @3) + (1:18 @4) 20.92 km (24.7 kph)
ahr:128 max:160

NP 238W.

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