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Training Log Archive: itsmartin

In the 7 days ending Aug 5, 2017:

activity # timemileskm+ft
  Cycling11 8:42:22 105.64(4:57) 170.01(3:04) 5478
  Running4 4:15:51 21.53(11:53) 34.66(7:23) 6636
  Strengthening3 2:00:00
  Walking1 1:14:04 3.5(21:11) 5.63(13:09) 241
  Total19 16:12:17 130.67 210.29 12355
  [1-5]19 15:38:05
averages - weight:183.5lbs

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SuMoTuWeThFrSa

Saturday Aug 5, 2017 #

Note
weight:182lbs

6 AM

Running (Stairs) 1:03:08 intensity: (12:28 @0) + (10:53 @1) + (9:40 @2) + (26:18 @3) + (3:39 @4) + (10 @5) 2.71 mi (23:20 / mi) +2979ft 11:25 / mi
ahr:121 max:157 shoes: Topo Magnifly

Howe Street stairs

Friday Aug 4, 2017 #

Note
weight:181lbs

5 AM

Strengthening (Core) 40:00 [3]
shoes: Sneakers

usual core routine
7 AM

Cycling (Commute) 24:41 [1] 5.83 mi (4:14 / mi) +295ft 4:03 / mi
shoes: Raleigh Mojave 8.0

commute to work
12 PM

Cycling (Commute) 26:17 [1] 5.42 mi (4:51 / mi) +338ft 4:35 / mi
shoes: Raleigh Mojave 8.0

commute home

Thursday Aug 3, 2017 #

Note
weight:182lbs

4 AM

Running 1:09:42 intensity: (5:58 @0) + (6:23 @1) + (11:48 @2) + (26:57 @3) + (9:07 @4) + (9:29 @5) 7.98 mi (8:44 / mi) +677ft 8:05 / mi
ahr:134 max:171 shoes: Topo Ultrafly #1

neighborhood loop

Ran w/Aaron.
7 AM

Cycling (Commute) 25:45 [1] 5.82 mi (4:25 / mi) +302ft 4:13 / mi
shoes: Raleigh Mojave 8.0

commute to work
11 AM

Running 1:02:08 [3] 8.24 mi (7:32 / mi) +206ft 7:22 / mi
shoes: Topo Ultrafly #2

Lake Union lunch run

Tried to push the pace. Started out around 8:00, quickly dipped to 7:30 and tried to finish sub 7:00 but fell a little short. Averaged 7:31. I guess that is my "tempo" pace these days.
4 PM

Cycling (Commute) 28:16 [1] 6.02 mi (4:42 / mi) +398ft 4:25 / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Aug 2, 2017 #

Note
weight:182lbs

5 AM

Strengthening (Core) 40:00 [3]
shoes: Sneakers

usual core routine
7 AM

Cycling (Commute) 27:50 [1] 5.82 mi (4:47 / mi) +295ft 4:34 / mi
shoes: Raleigh Mojave 8.0

commute to work
12 PM

Walking 1:14:04 [1] 3.5 mi (21:11 / mi) +241ft 19:53 / mi
shoes: Sneakers

errands on foot
5 PM

Cycling (Commute) 28:36 [1] 6.02 mi (4:45 / mi) +384ft 4:29 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Aug 1, 2017 #

Note
weight:186lbs

5 AM

Running (Stairs) 1:00:53 intensity: (15:46 @0) + (9:40 @1) + (8:04 @2) + (26:59 @3) + (24 @4) 2.61 mi (23:21 / mi) +2774ft 11:38 / mi
ahr:119 max:146 shoes: Topo Ultrafly #1

Howe Street stairs
9 AM

Cycling (Commute) 24:59 [1] 5.81 mi (4:18 / mi) +308ft 4:06 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling 2:16:03 [1] 21.16 mi (6:26 / mi) +1627ft 6:00 / mi
shoes: Raleigh Mojave 8.0

urban MTB

Monday Jul 31, 2017 #

Note
weight:188lbs

5 AM

Strengthening (Core) 40:00 [3]
shoes: Sneakers

usual core routine
7 AM

Cycling (Commute) 26:26 [1] 5.83 mi (4:32 / mi) +314ft 4:19 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 44:32 [1] 8.9 mi (5:00 / mi) +592ft 4:42 / mi
shoes: Raleigh Mojave 8.0

commute home

Sunday Jul 30, 2017 #

3 PM

Cycling 2:08:57 [1] 29.01 mi (4:27 / mi) +626ft 4:21 / mi
shoes: Raleigh Mojave 8.0

Alki

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