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Training Log Archive: silkychrome

In the 7 days ending Feb 4, 2018:

activity # timemileskm+ft
  Bike4 7:55:40 93.78(11.8/h) 150.93(19.0/h) 3071
  Run5 5:53:52 31.6(11:12) 50.86(6:57) 2508
  Total9 13:49:32 125.38(6:37) 201.78(4:07) 5579

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Sunday Feb 4, 2018 #

10 AM

Bike 4:34:36 [3] 52.77 mi (11.5 mph) +3008ft
ahr:140 max:168 shoes: Salsa Warbird

long ride w Erl and the ‘birds. Peat’s Hip Ride + Calloway - Klondike. windy at the start and just got colder. bar mitts for both of us and a new pair of Defroster boots for me (i’m giving up on the Fasterkatts). right at the bottom of Terry Hill it started snowing. we stopped at Matson Hill parking lot to add heaters to my boots. a nice dusting of snow on the Hamburg for the last climb. overall got the clothing right but battled keeping fingers/toes happy after stops. not super speedy for me but my butt was not sore! (PS. 52 miles in honor of Super Bowl LII in MSP !!)

Saturday Feb 3, 2018 #

9 AM

Run 3:11:54 [3] 16.0 mi (12:00 / mi) +1500ft 11:01 / mi
ahr:157 max:175 shoes: Salomon Speedcross M8 blue

long run w Erl. parked at Sherman Beach, Al Foster to Zombie, the east side of Zombie, then OAB on Rock Hollow paved trail school to Al Foster to school, then back down the paved trail and the east side of Zombie, then back to car. a really nice route just a bit over the planned 3hr. our plan for Land Run Double is to try and have more roadish miles than last year, and do a couple more long runs. so that’s why we incorporated so much time on the paved trail/Al Foster. my hammies were super sore and tight but gotta start somewhere. nice day to be out.

Friday Feb 2, 2018 #

6 PM

Bike (Trainer) 1:40:36 [3] 20.32 mi (12.1 mph) +57ft
ahr:127 max:163 shoes: LeMond Tourmalet

trainer date w Erl, 5x10min build intervals. Erl got us a smart DVD player so we watched Amazon Prime without hooking up a computer. prob old tech by now but super cool to me !

Thursday Feb 1, 2018 #

6 AM

Run 34:11 [3] 3.31 mi (10:20 / mi) +164ft 9:52 / mi
ahr:146 max:161 shoes: Salomon Sonic Pro 2 M8

early AM run w Erl n T, who was still not up to full speed. she's had a couple 2-a-day runs and doesn't seem to like that. 14/34
8 PM

Bike (Trainer) 44:44 [3] 10.03 mi (13.5 mph)
ahr:127 max:162 shoes: LeMond Tourmalet

late spin on trainer before losing mojo.

Wednesday Jan 31, 2018 #

9 PM

Run 34:36 [3] 3.25 mi (10:39 / mi) +161ft 10:10 / mi
ahr:143 max:162 shoes: Salomon Sonic Pro 2 M8

night run w T who was super pokey.

Tuesday Jan 30, 2018 #

6 AM

Bike (Trainer) 55:44 [3] 10.66 mi (11.5 mph) +6ft
ahr:121 max:151 shoes: LeMond Tourmalet

Trainer ride working on cadence.
4 PM

Run 58:03 [3] 5.76 mi (10:05 / mi) +510ft 9:18 / mi
ahr:150 max:164 shoes: Salomon Sonic Pro 2 M8

so excited to run in the daylight that i left my gloves at work and nearly froze my hands off. until i dumpster dove for some plastic bags. see insta story.

Monday Jan 29, 2018 #

7 PM

Run 35:08 [3] 3.28 mi (10:43 / mi) +173ft 10:12 / mi
ahr:141 max:157 shoes: Salomon Sonic Pro 2 M8

EZ run w T and she gave me a great bday present: pooping 1st thing, next to a garbage can. good girl! 11/34

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