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Training Log Archive: bill_l

In the 31 days ending Jan 31, 2014:

activity # timemileskm+mload
  Run10 13:14:58 79.23(10:02) 127.51(6:14) 22122304.6
  Orienteering1 1:50:01 6.16(17:52) 9.91(11:06) 614330.7
  Strength3 1:30:00210.0
  Tennis1 1:00:0060.0
  Cardio1 27:22 3.2(8:33) 5.15(5:19)64.6
  Total15 18:02:21 88.59 142.56 28262970.0
  [1-5]15 17:50:57
averages - weight:165lbs

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Friday Jan 31, 2014 #

Event: Aerie's February Freeze Tall Timber Trail Run
 
12 PM

Tennis 1:00:00 [1]

Thursday Jan 30, 2014 #

12 PM

Strength 30:00 [2]

Run 29:04 intensity: (3:36 @0) + (9 @1) + (9:27 @2) + (8:17 @3) + (3:00 @4) + (4:35 @5) 3.18 mi (9:08 / mi) +124m 8:09 / mi
ahr:142 max:183 shoes: NB NEON Blue

Active recovery on yesterdays run. I don' mind the cold temps, but I am getting tired of the wind. 20+ gusts.

Wednesday Jan 29, 2014 #

12 PM

Run 1:05:31 intensity: (20 @0) + (26 @1) + (4:38 @2) + (37:26 @3) + (22:41 @4) 7.51 mi (8:43 / mi) +130m 8:17 / mi
ahr:138 max:152 shoes: NB NEON Blue

Legs felt good, even after the long run from sunday. Maybe ready to try running the 9.5 to and from work soon, if the weather will cooperate.

Tuesday Jan 28, 2014 #

6 AM

Strength 30:00 [3]
weight:165lbs

12 PM

Strength 30:00 [2]

Sunday Jan 26, 2014 #

7 AM

Run 2:30:37 intensity: (2:21 @1) + (39:24 @2) + (1:19:18 @3) + (29:23 @4) + (11 @5) 14.01 mi (10:45 / mi) +579m 9:32 / mi
ahr:134 max:164 shoes: RocLite 295 - black

With DC. His house to Sherman Beach and then back to Foster trail head. Melrose, Greenrock to Rockwoods, Lime Kiln, 109 to AF, AF to SB, back to AF trail head.

Awesome sighting of a Coopers Hawk right at the start. It flew along side of us for a little bit, landed on a phone pole ahead of us and watched as we came up underneath. Only about 15 - 20 feet above our heads. We looked at each other for a minute then it dropped off the pole, wings spread to just over our heads and then flew away. Closest I've ever been to one in the wild. Felt like if we'd had a mouse and a glove it would have landed on an outstretched arm.

A good run, all in all, but legs hit a wall at 13.5. Lack of fuel, I think. Had plenty of water, but could have used an ensure.

Saturday Jan 25, 2014 #

10 AM

Run 28:22 intensity: (3:29 @0) + (20 @1) + (9:26 @2) + (8:13 @3) + (1:23 @4) + (5:31 @5) 3.06 mi (9:16 / mi) +46m 8:51 / mi
ahr:143 max:198 shoes: RocLite 295 - black

Just an easy three to stretch the legs.

Friday Jan 24, 2014 #

12 PM

Run 33:51 intensity: (1:36 @0) + (3:23 @1) + (12:20 @2) + (13:37 @3) + (2:55 @4) 3.94 mi (8:35 / mi) +157m 7:38 / mi
ahr:125 max:155 shoes: NB NEON Blue

Wednesday Jan 22, 2014 #

12 PM

Run 56:50 intensity: (6:50 @2) + (50:00 @3) 6.56 mi (8:40 / mi) +145m 8:06 / mi
shoes: NB NEON Blue

Sunday Jan 19, 2014 #

Event: SLOC - Babler Cold Nose-O
 
1 PM

Orienteering 1:50:01 intensity: (21 @0) + (1:16 @1) + (29:44 @2) + (48:10 @3) + (27:01 @4) + (3:29 @5) 6.16 mi (17:52 / mi) +614m 13:39 / mi
ahr:135 max:188 shoes: OROC 340 V2

Wednesday Jan 15, 2014 #

12 PM

Run 56:16 intensity: (6 @0) + (23 @1) + (2:32 @2) + (29:38 @3) + (23:13 @4) + (24 @5) 6.57 mi (8:34 / mi) +145m 8:01 / mi
ahr:140 max:161 shoes: NB NEON Blue

Sunday Jan 12, 2014 #

9 AM

Run long 2:50:47 intensity: (37 @0) + (9:13 @1) + (1:15:54 @2) + (1:18:47 @3) + (6:16 @4) 13.38 mi (12:46 / mi) +685m 11:01 / mi
ahr:128 max:157 shoes: OROC 340 V2

Saturday Jan 11, 2014 #

Event: the SHITR
 

Wednesday Jan 8, 2014 #

12 PM

Cardio (treadmill) 27:22 intensity: (7 @0) + (2:17 @1) + (16:18 @2) + (6:00 @3) + (1:36 @4) + (1:04 @5) 3.2 mi (8:33 / mi)
ahr:125 max:169 shoes: NB NEON Blue

Sunday Jan 5, 2014 #

10 AM

Run 57:18 intensity: (36 @0) + (2 @1) + (3:46 @2) + (39:38 @3) + (11:32 @4) + (1:44 @5) 5.53 mi (10:22 / mi) +115m 9:44 / mi
ahr:137 max:170 shoes: Icebugs

Wednesday Jan 1, 2014 #

1 PM

Run long 2:26:22 intensity: (36 @0) + (22 @1) + (19:30 @2) + (1:27:48 @3) + (31:47 @4) + (6:19 @5) 15.5 mi (9:27 / mi) +86m 9:17 / mi
ahr:138 max:165 shoes: NB NEON Blue

A bit further than planned but purrfect running conditions. Last mile really hurt.

A tour around Kirkwood + a trip out and back on Grants Trail to Union.

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