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Training Log Archive: FletchLives

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Strength Training18 110:52:00 12.7(8:43:43) 20.44(5:25:25) 15
  MTB11 12:04:55 175.1(4:08) 281.8(2:34) 715
  Trek/walk9 8:53:58 24.35(21:56) 39.19(13:38) 154
  Yoga16 8:27:00
  Cyclops Spin5 5:11:25 72.1(4:19) 116.03(2:41)
  Running7 5:01:12 31.28(9:38) 50.33(5:59) 328
  Adventure Race1 3:40:00 23.2(9:29) 37.34(5:54) 5017 /17c100%
  Paddling2 3:09:00 13.7(13:48) 22.05(8:34)
  Orienteering1 24:17 2.11(11:30) 3.4(7:09) 1516 /16c100%
  swim1 20:00
  Total69 158:03:47 354.54 570.58 127733 /33c100%
averages - sleep:5.3

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Wednesday Jul 31, 2013 #

9 AM

Yoga 25:00 [1]

1 PM

Paddling 2:05:00 [3] 8.95 mi (13:58 / mi)

4 PM

Yoga 20:00 [2]

10 PM

Trek/walk 28:00 [2] 2.0 mi (14:00 / mi) +20m 13:35 / mi
shoes: Patagonia Tsali

Tuesday Jul 30, 2013 #

11 AM

Yoga (body work) 1:00:00 [1]

massage

Monday Jul 29, 2013 #

10 AM

Cyclops Spin 43:25 [2] 10.3 mi (4:13 / mi)

12 PM

Yoga 25:00 [3]

10 PM

Cyclops Spin 1:31:00 [2] 20.0 mi (4:33 / mi)

11 PM

Yoga 30:00 [3]

trigger point - right IT is tight

Sunday Jul 28, 2013 #

10 PM

Cyclops Spin 52:00 [3] 12.0 mi (4:20 / mi)

11 PM

Trek/walk 41:20 [2] 3.0 mi (13:47 / mi) +9m 13:39 / mi
shoes: Patagonia Tsali

Saturday Jul 27, 2013 #

8 AM

Paddling 1:04:00 [3] 4.75 mi (13:28 / mi)

9 PM

Trek/walk 30:00 [2] 2.0 mi (15:00 / mi) +20m 14:33 / mi
shoes: Patagonia Tsali

10 PM

Cyclops Spin 1:12:00 [3] 18.5 mi (3:54 / mi)

Friday Jul 26, 2013 #

10 AM

Yoga 52:00 [3]

2 PM

Running 11:02 [2] 1.25 mi (8:50 / mi) +30m 8:13 / mi
shoes: xt wings 2 red/black

3 PM

Running 57:00 [3] 5.95 mi (9:35 / mi) +176m 8:46 / mi
shoes: xt wings 2 red/black

very tight/sore calves and some cramping :(
10 PM

Cyclops Spin 53:00 [2] 11.3 mi (4:41 / mi)

11 PM

Yoga 25:00 [1]

Thursday Jul 25, 2013 #

8 AM

Strength Training (work) 2:00:00 [1] 1.0 mi (2:00:02 / mi) +10m 1:56:24 / mi

10 AM

Strength Training 1:02:00 [3] 0.4 mi (2:34:56 / mi)

9 PM

Trek/walk 38:02 [2] 3.1 mi (12:16 / mi) +40m 11:48 / mi
shoes: Patagonia Tsali

Wednesday Jul 24, 2013 #

7 AM

MTB (commute) 56:20 [3] 14.7 mi (3:50 / mi) +205m 3:40 / mi

8 AM

Strength Training 8:30:00 [3] 1.0 mi (8:30:07 / mi)

5 PM

MTB 51:00 [4] 13.8 mi (3:42 / mi) +150m 3:34 / mi

6 PM

MTB 12:00 [2] 2.65 mi (4:32 / mi) +20m 4:25 / mi

Tuesday Jul 23, 2013 #

7 AM

Strength Training 7:00:00 [2] 0.25 mi (28:01:24 / mi)

10 PM

Trek/walk 36:26 [2] 2.85 mi (12:47 / mi) +40m 12:15 / mi
shoes: Patagonia Tsali

Monday Jul 22, 2013 #

7 AM

Strength Training 7:45:00 [2] 0.5 mi (15:29:37 / mi)
shoes: XT Wing 2 - gray

Sunday Jul 21, 2013 #

8 AM

MTB 37:00 [3] 8.8 mi (4:12 / mi) +20m 4:11 / mi

9 AM

Orienteering race 24:17 [4] ** 3.4 km (7:09 / km) +15m 6:59 / km
spiked:16/16c shoes: xt wings 2 red/black

for the SSG win! but...sloppy should have had it in 22 minutes!
11 AM

MTB 3:42:00 [3] 53.5 mi (4:09 / mi) +130m 4:07 / mi

Saturday Jul 20, 2013 #

3 PM

Running 22:05 [3] 3.1 mi (7:07 / mi) +20m 6:59 / mi
shoes: XT Wings 2 - yellow/grey

worn out shoes = tight calves

Friday Jul 19, 2013 #

6 AM

Yoga 20:00 [2]

7 AM

Strength Training 5:00:00 [3] 0.5 mi (9:59:45 / mi)
shoes: XT Wing 2 - gray

2 PM

Trek/walk 1:45:00 [1] 2.3 mi (45:39 / mi)
shoes: XT Wings 2 - yellow/grey

Thursday Jul 18, 2013 #

7 AM

Strength Training 7:00:00 [2] 0.3 mi (23:19:26 / mi)

3 PM

Yoga 15:00 [2]

Wednesday Jul 17, 2013 #

7 AM

Strength Training 7:00:00 [3] 0.5 mi (13:59:39 / mi)

MTB 37:00 [3] 8.75 mi (4:14 / mi) +25m 4:11 / mi

3 PM

MTB 45:00 [2] 8.9 mi (5:03 / mi) +30m 5:00 / mi

Tuesday Jul 16, 2013 #

2 PM

Running (trail run) 2:15:00 [3] 12.8 mi (10:33 / mi) +50m 10:25 / mi
shoes: xt wings 2 red/black

9 PM

Yoga 30:00 [2]

Monday Jul 15, 2013 #

8 AM

Strength Training 6:45:00 [2] 0.5 mi (13:29:40 / mi)

Saturday Jul 13, 2013 #

8 AM

Adventure Race race 3:40:00 [4] ** 23.2 mi (9:29 / mi) +50m 9:25 / mi
spiked:17/17c slept:5.3 shoes: xt wings 2 red/black

Sunflower State Games - with member of OK (first time ARacers) - 1st place coed elite... approx. route:

https://maps.google.com/maps/ms?msid=2126637811238...

Friday Jul 12, 2013 #

8 AM

Strength Training 7:20:00 [2] 1.25 mi (5:51:57 / mi)
shoes: XT Wing 2 - gray

Thursday Jul 11, 2013 #

6 AM

Yoga 25:00 [2]

7 AM

Strength Training 7:00:00 [2] 0.5 mi (13:59:39 / mi)
shoes: XT Wing 2 - gray

MTB 13:35 [2] 2.85 mi (4:46 / mi) +30m 4:37 / mi

2 PM

MTB 14:00 [2] 2.85 mi (4:55 / mi) +20m 4:48 / mi

Wednesday Jul 10, 2013 #

7 AM

Strength Training 7:30:00 [2] 0.75 mi (10:00:00 / mi)

11 PM

Yoga 15:00 [2]

Tuesday Jul 9, 2013 #

8 AM

Strength Training 7:00:00 [2] 1.25 mi (5:35:57 / mi)

3 PM

Running 31:05 [4] 4.13 mi (7:32 / mi) +40m 7:19 / mi
shoes: xt wings 2 red/black

super hot - 103F
4 PM

swim 20:00 [1]

6 PM

Strength Training 1:30:00 [3] 0.4 mi (3:44:54 / mi)

weeding/hoeing garden

Monday Jul 8, 2013 #

8 AM

Strength Training 6:30:00 [2] 0.5 mi (12:59:41 / mi)

super hot brick laying

Sunday Jul 7, 2013 #

8 AM

Yoga 1:05:00 [3]

3 PM

MTB 3:12:00 [3] 48.1 mi (4:00 / mi) +65m 3:59 / mi

Saturday Jul 6, 2013 #

9 PM

Trek/walk 39:10 [2] 3.1 mi (12:38 / mi) +10m 12:31 / mi
shoes: Patagonia Tsali

Friday Jul 5, 2013 #

10 AM

Trek/walk 3:00:00 [1] 2.5 mi (1:12:00 / mi)
shoes: xt wings 2 red/black

3 PM

Running 25:00 [3] 3.3 mi (7:35 / mi) +12m 7:29 / mi
shoes: xt wings 2 red/black

5 PM

Yoga 15:00 [1]

Thursday Jul 4, 2013 #

11 AM

Running 20:00 [3] 0.75 mi (26:40 / mi)

soccer with nephew

Wednesday Jul 3, 2013 #

6 AM

Yoga 15:00 [2]

8 AM

Strength Training 6:30:00 [2] 0.75 mi (8:40:00 / mi)
shoes: XT Wing 2 - gray

5 PM

MTB 45:00 [3] 10.2 mi (4:25 / mi) +20m 4:23 / mi

Tuesday Jul 2, 2013 #

7 AM

Strength Training 8:30:00 [2] 1.85 mi (4:35:42 / mi) +5m 4:33:24 / mi
shoes: XT Wing 2 - gray

9 PM

Trek/walk 36:00 [3] 3.5 mi (10:17 / mi) +15m 10:09 / mi
shoes: xt wings 2 red/black

failed run - GI issues :(

Monday Jul 1, 2013 #

8 AM

Strength Training 7:00:00 [2] 0.5 mi (13:59:39 / mi)
shoes: XT Wing 2 - gray

4 PM

Yoga 1:10:00 [1]

massage

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