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Training Log Archive: Useless Fool

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Running5 5:51:18 34.34(10:14) 55.26(6:21) 1025
  Recovery5 2:50:00 7.77 12.5
  Cycling6 1:55:17 18.18(9.5/h) 29.26(15.2/h) 192
  Total16 10:36:35 60.28 97.02 1217
  [1-5]11 6:36:42

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

9 AM

Running 2:36:05 intensity: (2:52 @0) + (45:48 @1) + (1:43:31 @2) + (3:41 @3) + (13 @4) 20.78 km (7:31 / km) +535m 6:39 / km
ahr:145 max:177 shoes: Salomon SnowCross II

Saturday Dec 16, 2017 #

10 AM

Running 1:44:02 intensity: (4:51 @1) + (50:12 @2) + (32:22 @3) + (13:58 @4) + (2:39 @5) 18.2 km (5:43 / km) +263m 5:20 / km
ahr:163 max:191 shoes: Salomon SnowCross II

HTRC community run with group of 6 people.

Friday Dec 15, 2017 #

4 PM

Cycling 16:18 [1] 4.61 km (17.0 kph) +30m
shoes: Trek SL 9 FS

7 PM

Recovery (Walking) 50:00 [0] 5.0 km (10:00 / km)

With Rio.

Thursday Dec 14, 2017 #

7 AM

Cycling 14:30 intensity: (13:04 @0) + (1:17 @1) + (9 @2) 4.58 km (19.0 kph) +2m
ahr:114 max:156 shoes: Trek SL 9 FS

5 PM

Running 33:20 intensity: (1:29 @0) + (31:51 @1) 5.46 km (6:06 / km) +86m 5:40 / km
ahr:129 max:144 shoes: Salomon SnowCross II

Icy everywhere.

Wednesday Dec 13, 2017 #

7 AM

Cycling 15:00 intensity: (13:26 @0) + (1:34 @1) 4.57 km (18.3 kph) +2m
ahr:115 max:131 shoes: Trek SL 9 FS

4 PM

Cycling 16:45 intensity: (13:37 @0) + (3:08 @1) 4.62 km (16.5 kph) +30m
ahr:116 max:142 shoes: Trek SL 9 FS

9 PM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)

With Rio

Tuesday Dec 12, 2017 #

7 AM

Running 29:53 intensity: (19 @0) + (10:15 @1) + (19:19 @2) 5.41 km (5:31 / km) +70m 5:11 / km
ahr:145 max:156 shoes: Salomon Sonic Pro 2

6 PM

Cycling 35:47 intensity: (11:21 @0) + (23:38 @1) + (48 @2) 5.46 km (9.2 kph) +87m
ahr:128 max:150 shoes: Trek SL 9 FS

Lots of new snow / sleet.
8 PM

Recovery (Foamroll) 30:00 [0]

Monday Dec 11, 2017 #

7 AM

Cycling 16:57 intensity: (13:27 @0) + (3:30 @1) 5.42 km (19.2 kph) +41m
ahr:116 max:135 shoes: Trek SL 9 FS

6 PM

Running 27:58 intensity: (18 @0) + (9:09 @1) + (18:31 @2) 5.41 km (5:10 / km) +71m 4:51 / km
ahr:145 max:159 shoes: Salomon Sonic Pro 2

8 PM

Recovery (Walking) 45:00 [0] 4.5 km (10:00 / km)

With Rio.
9 PM

Recovery 15:00 [0]

Ankle traction.

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