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Training Log: Adrocopter

In the last 7 days:

activity # timemileskmclimb
  biking5 3:37:00 47.0(4:37) 75.64(2:52) 590
  running4 2:50:00 13.5(12:35) 21.73(7:49) 3955c
  strength3 1:25:00 0.3 0.48
  mtn. biking2 1:10:00 8.5(8:14) 13.68(5:07) 270
  canoeing1 20:00 0.5(39:59) 0.8(24:50)
  Total15 9:22:00 69.8 112.33 12555c
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SSMTWHF

Thursday May 15

running intervals (trails and course setting) 45:00 [3]* 3.5 mi (12:50 / mi) +130m 7:10 / km
5c
biking hills (commute w/trailer) 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km

Wednesday May 14

biking warm up/down (commute) 1:05:00 [1] 13.0 mi (4:59 / mi) +150m 3:00 / km
(rest day)
strength (carrying water buckets) 20:00 [3] 0.3 mi (1:06:37 / mi)

Tuesday May 13

running long (some trails, 1/2 w/ pack) 50:00 [3] 5.0 mi (10:00 / mi) +170m 5:37 / km
biking race (road time trial) 57:00 [4] 20.0 mi (2:50 / mi) +100m 1:45 / km

Monday May 12

strength (arms and shoulder) 25:00 [3]
Carrying buckets of water to water 47 newly planted trees
biking hills 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km
running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
biking tempo 45:00 [3] 8.0 mi (5:37 / mi) +120m 3:20 / km

Sunday May 11

mtn. biking hills 35:00 [2] 4.0 mi (8:44 / mi) +130m 4:56 / km
running long (picking roadside cans) 1:10:00 [2] 4.5 mi (15:33 / mi) +95m 9:04 / km
lots of stops and starts. Running carrying 2 shopping bags of cans and bottles was harder
strength (arms and core) 40:00 [3]

Saturday May 10

canoeing warm up/down (with Kes) 20:00 [1] 0.5 mi (39:59 / mi)
(rest day)
mtn. biking hills 35:00 [2] 4.5 mi (7:46 / mi) +140m 4:24 / km
(rest day)

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Craftsbury, VT
Clear
39°F (feels like 39F)
Humidity: 87%, Winds: calm
Useful Daylight: 4:46 AM - 8:45 PM
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Thursday
May 15		 Partly Cloudy High: N/AF Overnight Low: 35F Precip Chance: 10% humidity: 61% sunrise: 5:21 AM sunset: 8:11 PM N/A F
Partly Cloudy		 10%
Friday
May 16		 Partly Cloudy High: 64F Overnight Low: 36F Precip Chance: 20% humidity: 40% sunrise: 5:20 AM sunset: 8:12 PM 64 F
Partly Cloudy		 20%
Saturday
May 17		 Partly Cloudy High: 65F Overnight Low: 40F Precip Chance: 20% humidity: 42% sunrise: 5:19 AM sunset: 8:13 PM 65 F
Partly Cloudy		 20%
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Recent Weeks:

Week
Ending		Hrs by Intensity
012345678910111213141516
May 17
11% intensity 444% intensity 331% intensity 212% intensity 1
May 10
1% intensity 415% intensity 370% intensity 213% intensity 1
May 3
0% intensity 55% intensity 45% intensity 339% intensity 247% intensity 1
Apr 26
4% intensity 427% intensity 365% intensity 21% intensity 1
Apr 19
9% intensity 351% intensity 239% intensity 1

Week
Ending		Hrs by Activity
012345678910111213141516
May 17
42% biking (5x) 03:37:006% mtn. biking (1x) 00:35:0033% running (4x) 02:50:0016% strength (3x) 01:25:00
May 10
18% biking (3x) 01:55:003% canoeing (1x) 00:20:0013% mtn. biking (3x) 01:25:0046% running (6x) 04:48:007% strength (3x) 00:45:009% walking (1x) 01:00:00
May 3
2% biking (1x) 00:30:0041% canoeing (3x) 07:00:0014% mtn. biking (4x) 02:30:0013% running (6x) 02:13:0016% strength (2x) 02:50:009% walking (2x) 01:40:00
Apr 26
16% biking (3x) 02:45:005% canoeing (2x) 01:00:0010% kayaking (2x) 01:50:0034% mtn. biking (2x) 05:50:0030% running (7x) 05:10:001% strength (1x) 00:15:00
Apr 19
14% biking (2x) 01:50:0029% canoeing (2x) 03:45:006% kayaking (1x) 00:50:009% mtn. biking (2x) 01:15:0032% running (4x) 04:02:003% skate skiing (1x) 00:25:003% walking (1x) 00:25:00

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