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Training Log Archive: cfosp1

In the 7 days ending Sep 14:

activity # timemileskm+m
  Biking Commuting10 3:37:25 57.31(3:48) 92.23(2:21) 317
  Roller Skiing Skate1 2:12:38 19.26(6:53) 30.99(4:17) 121
  Roller Skiing Classic1 1:27:38 10.1(8:41) 16.25(5:24) 186
  Hiking1 53:44 2.53(21:13) 4.07(13:11) 23
  Elliptical1 14:26 0.43(33:43) 0.69(20:57)
  Total13 8:25:51 89.62(5:39) 144.23(3:30) 647
  [1-5]13 7:24:27

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Saturday Sep 14 #

7 AM

Roller Skiing Skate 2:12:38 intensity: (36:28 @1) + (1:06:55 @2) + (29:15 @3) 30.99 km (4:17 / km) +121m 4:12 / km
ahr:127 max:150 shoes: Pursuit T6004 roller skis

LSD Skate Gateway/Browns Creek Trail Hadley to McKusick Lake
7:58 AM; Gateway Trail

12.4 °C; Clear
Kind of a repeat of last week with Karl, except we went down Brown's Creek Trail. Meant to go to the bottom of the hill before returning but leaf litter and small branches made us take McKusick all along golf course and lake before returning. Nice fall blossoms along the trail, including an odd fruit on a vine which I guessed to be wild cucumber, which indeed they were. The return trip was a little faster, still keeping a comfortable L1 HR most of the time.

Friday Sep 13 #

6 AM

Biking Commuting 41:20 intensity: (55 @0) + (11:02 @1) + (20:59 @2) + (4:46 @3) + (3:38 @4) 17.21 km (2:24 / km) +67m 2:21 / km
ahr:140 max:166

Elliptical 14:26 intensity: (2:14 @0) + (9:16 @1) + (2:56 @2) 0.69 km (20:57 / km)
ahr:114 max:145

2 PM

Biking Commuting 27:36 intensity: (3:50 @1) + (14:42 @2) + (6:41 @3) + (2:23 @4) 12.62 km (2:11 / km) +52m 2:09 / km
ahr:146 max:164

Thursday Sep 12 #

6 AM

Biking Commuting 3:13 intensity: (21 @0) + (2:47 @1) + (5 @3) 1.16 km (2:47 / km)
ahr:115 max:133

Biking Commuting 1:50 [1] 0.57 km (3:14 / km)
ahr:121 max:130

3 PM

Biking Commuting 2:44 intensity: (1:12 @0) + (1:29 @1) + (3 @3) 0.63 km (4:19 / km)
ahr:101 max:129

Biking Commuting 3:55 intensity: (48 @0) + (2:59 @1) + (8 @3) 1.3 km (3:01 / km) +5m 2:58 / km
ahr:114 max:133

Wednesday Sep 11 #

6 AM

Biking Commuting 5:10 intensity: (1:53 @0) + (3:17 @1) 1.83 km (2:49 / km)
ahr:102 max:122

Biking Commuting 1:57 intensity: (34 @0) + (1:23 @1) 0.62 km (3:10 / km)
ahr:103 max:123

4 PM

Biking Commuting 33:42 intensity: (7:56 @1) + (19:38 @2) + (5:01 @3) + (1:07 @4) 14.31 km (2:21 / km) +59m 2:18 / km
ahr:141 max:160

Tuesday Sep 10 #

6 AM

Biking Commuting 29:56 intensity: (14 @0) + (10:11 @1) + (16:38 @2) + (2:53 @3) 13.8 km (2:10 / km) +27m 2:09 / km
ahr:137 max:157

3 PM

Biking Commuting 29:24 intensity: (2:50 @1) + (15:06 @2) + (8:47 @3) + (2:41 @4) 13.87 km (2:07 / km) +61m 2:04 / km
ahr:147 max:166

6 PM

Roller Skiing Classic 1:27:38 intensity: (5:43 @1) + (24:42 @2) + (31:56 @3) + (5:26 @4) + (19:51 @5) 16.25 km (5:24 / km) +186m 5:06 / km
ahr:144 max:210 shoes: One Way Classic 5

EU MYR: Double Pole TT and 4 x 4:00 Double Poling
6:34 PM; Lower Afton Rd

22.0 °C; Clear
The dreaded time trial. Good thing: it's over in less than 6:30. But then, the workout really starts, but that's not so bad, either. A beautiful evening with good friends, happy we are working out on the sunny day between two washouts. TT result was 6:26, 8" better than on July 30. Did 4 x 4:00 double pole intervals, then on single sticking followed by a cool-down.

Monday Sep 9 #

7 AM

Biking Commuting 31:20 intensity: (18 @0) + (9:37 @1) + (19:01 @2) + (2:07 @3) + (17 @4) 12.34 km (2:32 / km) +41m 2:30 / km
ahr:137 max:159

3 PM

Biking Commuting 1:39 intensity: (55 @1) + (44 @2) 0.6 km (2:44 / km)
ahr:128 max:145

Biking Commuting 3:39 intensity: (27 @0) + (1:44 @1) + (1:28 @2) 1.38 km (2:39 / km) +6m 2:36 / km
ahr:125 max:142

Sunday Sep 8 #

8 AM

Hiking 53:44 intensity: (52:28 @0) + (1:16 @1) 4.07 km (13:11 / km) +23m 12:50 / km
ahr:86 max:107

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