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Training Log Archive: silkychrome

In the 7 days ending Nov 12, 2017:

activity # timemileskm+ft
  Run5 5:27:02 32.43(10:05) 52.19(6:16) 2661
  Bike2 3:20:37 22.0 35.41 2336
  Yowsa!!1 1:18:20 6.31(12:25) 10.15(7:43)
  Total7 10:05:59 60.74 97.75 4997

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Yowsa!! 1:18:20 [3] 6.31 mi (12:25 / mi)

Bike 2:08:16 [3] 18.96 mi (8.9 mph) +2188ft

Bike 13:06 [3] 1.03 mi (4.7 mph) +118ft

Bike 4:44 [3] 0.43 mi (5.5 mph)

Bike 1:33 [3] 0.17 mi (6.6 mph)

Saturday Nov 11, 2017 #

10 AM

Run 1:28:16 [3] 7.34 mi (12:02 / mi) +942ft 10:43 / mi
shoes: Salomon Fellraiser #3 blue M8

loop of Lewis w Erl n T. took a digger 1mi in and bashed up my L shin a bit. was supposed to have 30min fast finish but just jogged the rest. not great sleep and eating this past week and it def showed.
4 PM

Bike 1:10 [3] 0.19 mi (9.8 mph) +9ft

Bike 1:22 [3] 0.3 mi (13.2 mph)

Bike 9 [3] 0.01 mi (4.0 mph)

Bike 1:30 [3] 0.25 mi (10.0 mph) +9ft

Bike 2:51 [3] 0.56 mi (11.8 mph)

Bike 18 [3] 0.02 mi (4.0 mph) +12ft

Bike 38 [3] 0.08 mi (7.6 mph)

Bike 45:00 [3]

some other non-logged biking. good for L leg to keep swelling down.

Friday Nov 10, 2017 #

7 PM

Run 59:41 [3] 6.76 mi (8:50 / mi) +420ft 8:20 / mi
shoes: Salomon Sense Pro 2 M8

8x4min hard, 1min EZ. T joined me for the c/d.

Thursday Nov 9, 2017 #

7 PM

Run 58:48 [3] 6.61 mi (8:54 / mi) +347ft 8:28 / mi
shoes: Salomon Sense Pro 2 M8

ended up staying a bit late at work so just ran OAB on Wydown instead of planned "hilly" run at Queeny. for safety mostly and a bit of sanity. instead of the hills i descended the miles. not quite as even as desired but still dropped.

Wednesday Nov 8, 2017 #

7 PM

Run 57:28 [3] 6.14 mi (9:22 / mi) +318ft 8:55 / mi
shoes: Salomon Sonic Pro 2 M8

EZ road run w Erl n T

Tuesday Nov 7, 2017 #

4 PM

Run 1:02:49 [3] 5.58 mi (11:15 / mi) +634ft 10:10 / mi
shoes: Salomon Sonic Pro 2 M8

forgot my headlamp at home this AM but was able to shut 'er down early at work and race out to sneak this run in on lighted city streets. 8x up southwest and then 10min hard.

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