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Training Log Archive: silkychrome

In the 7 days ending Sep 10:

activity # timemileskm+ft
  Bike4 9:12:26 80.43(8.7/h) 129.44(14.1/h) 7463
  Run3 2:35:28 13.98(11:07) 22.5(6:55) 1835
  Total6 11:47:54 94.41(7:30) 151.94(4:40) 9298

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Sunday Sep 10 #

8 AM

Bike 1:20:07 [3] 11.01 mi (8.2 mph) +835ft
ahr:138 max:179 shoes: Niner Air9 RDO

morning ride before leaving town at Slaughter Pen.

Saturday Sep 9 #

8 AM

Bike 5:51:42 [3] 48.09 mi (8.2 mph) +5258ft
ahr:153 max:181 shoes: Niner Air9 RDO

girls weekend in Bentonville. rode from the house. so many trails! Back 40 counter clockwise including the Ledges, then Blowing Springs, a tiny bit of Lake Bella Vista, and phase 1 and 2 of Slaughter Pen.

Friday Sep 8 #

6 AM

Bike 59:38 [3] 13.92 mi (14.0 mph) +800ft
ahr:140 max:172 shoes: Niner Air9 RDO

some road intervals on MTB in the dark.

Run 32:31 [3] 3.5 mi (9:17 / mi) +213ft 8:47 / mi
ahr:158 max:173 shoes: Salomon Sonic Pro 2 M8

then a quick run w Tess! start of girls weekend ;)

Wednesday Sep 6 #

7 PM

Run 1:09:36 [3] 5.12 mi (13:36 / mi) +1389ft 10:49 / mi
ahr:149 max:172 shoes: Salomon Speedcross M8 blue

CCL w Erl and TESS!!! first run for her in a long time, finally cool enough. had to jam this one in after a long day at work/errands. 7x up the gravel hill. headlamps back to the car.

Tuesday Sep 5 #

5 PM

Bike 1:00:59 [3] 7.41 mi (7.3 mph) +570ft
ahr:142 max:172 shoes: Niner Air9 RDO

CCL solo, first CW then CCW. new brakes. bars were put back together a bit off so need to re-adjust and dial back in, no biggie. tried to keep a peppy pace. lots of hikers/runners out there! a nice afternoon.

Monday Sep 4 #

8 AM

Run 53:21 [3] 5.36 mi (9:57 / mi) +233ft 9:34 / mi
ahr:156 max:180 shoes: Salomon Sonic Pro 2 M8

road run w Erl

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