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Training Log Archive: iriharding

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Swimming5 2:30:27 4.43(34:00) 7.12(21:07)
  Trail running3 2:07:54 11.63(11:00) 18.72(6:50) 109
  Road Biking1 30:11 7.4(4:05) 11.91(2:32) 51
  Gym workout (wts etc)1 25:00
  Total9 5:33:32 23.46 37.75 160
averages - weight:149.4lbs

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Saturday Dec 9, 2017 #

12 PM

Trail running 1:02:45 [3] 8.0 km (7:51 / km) +78m 7:29 / km
shoes: Salomon XA black

trail run a Nerstrand with Jim, Julia, Pete D and Phil (for 1/2 of it) before the gathering for Elaine's retirement

Note: forgot to start garmin until a ways into the run

Friday Dec 8, 2017 #

9 AM

Swimming 33:52 [3] 1.65 km (20:35 / km)
weight:151.1lbs

400y fr 147,152,154,153
300y br 217,219,219
300y ba 159,202,208
600y fr w fins (alternate fast/slow: 127,139,130,142,126,138
100y ba legs only154
100y fr153

Thursday Dec 7, 2017 #

9 AM

Swimming 29:59 [3] 1.46 km (20:30 / km)
weight:148.4lbs

400y fr
200y br
200y ba
800y fr w fins

Wednesday Dec 6, 2017 #

9 AM

Swimming 30:06 [3] 1.46 km (20:34 / km)
weight:149.3lbs

400y fr
200y br
200y ba
800y fr w fins

Tuesday Dec 5, 2017 #

10 AM

Gym workout (wts etc) (stationary bike) 25:00 [3]

11 AM

Swimming 32:00 [3] 1.35 km (23:42 / km)
weight:149.3lbs

Monday Dec 4, 2017 #

11 AM

Trail running 43:55 [3] 4.32 mi (10:10 / mi) +19m 10:02 / mi

Warm and damp morning at 53 deg F and some occasional light rain. Ran around Tamarack ; a few small changes to the map need to be done

Sunday Dec 3, 2017 #

8 AM

Trail running 21:14 [3] 3.77 km (5:38 / km) +12m 5:33 / km
shoes: Hoka Challenger ATR

Triathlon leg 1 - trail run around KA

Road Biking (specialized roubaix) 30:11 [3] 7.4 mi (4:05 / mi) +51m 4:00 / mi

Triathlon leg 2 A and B toY and back on bike
9 AM

Swimming 24:30 [3] 1.2 km (20:25 / km)
weight:149.1lbs

easy cruise still working the L ankle
400y fr
100y br
100y ba
300y fr w fins
100y ba legs only
100y br
200y fr

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