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Training Log Archive: itsmartin

In the 7 days ending Oct 7, 2017:

activity # timemileskm+ft
  Running4 8:29:18 52.21(9:45) 84.03(6:04) 7649
  Cycling8 4:59:34 65.04(4:36) 104.67(2:52) 3476
  Strengthening3 2:00:00
  Total15 15:28:52 117.25 188.7 11125
  [1-5]15 14:41:54

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SuMoTuWeThFrSa

Saturday Oct 7, 2017 #

9 AM

Running (Race) 4:58:13 intensity: (25:27 @0) + (5 @1) + (4 @2) + (22:34 @3) + (3:31:44 @4) + (38:19 @5) 29.77 mi (10:01 / mi) +5367ft 8:33 / mi
ahr:152 max:173 shoes: Topo MT-2 #2

Oregon Coast 50k

1st - Men 50-59
19th - overall

Damn, I went as fast as my current fitness level allowed, so psyched! I was able to run the last three flat miles faster than the first nine flat miles. I hardly needed to stop at aid stations. Boom. Not that it was easy! I'm just glad I paced myself right and was able to push until the very end.

The weather was perfect.

Friday Oct 6, 2017 #

5 AM

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

usual core routine
5 PM

Running 45:28 intensity: (8:28 @0) + (10:05 @1) + (10:51 @2) + (16:03 @3) + (1 @4) 3.34 mi (13:38 / mi) +785ft 11:09 / mi
ahr:118 max:145

Inov-8 shoe demo run

Thursday Oct 5, 2017 #

7 AM

Cycling (Commute) 26:19 [1] 5.8 mi (4:32 / mi) +306ft 4:19 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 28:57 [2] 6.04 mi (4:47 / mi) +399ft 4:30 / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Oct 4, 2017 #

5 AM

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

usual core routine
7 AM

Cycling (Commute) 26:12 [1] 5.81 mi (4:30 / mi) +287ft 4:18 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 26:00 [2] 5.39 mi (4:49 / mi) +337ft 4:33 / mi
shoes: Raleigh Mojave 8.0

commute home
5 PM

Running 41:49 intensity: (38 @0) + (56 @1) + (1:20 @2) + (34:07 @3) + (2:06 @4) + (2:42 @5) 4.91 mi (8:31 / mi) +246ft 8:08 / mi
ahr:133 max:165 shoes: Topo Ultrafly #1

Seward Park

Nice, relaxing outing. Shelley went with me on the bike.

Actual max HR was 135.

Tuesday Oct 3, 2017 #

7 AM

Cycling (Commute) 26:12 [1] 5.84 mi (4:29 / mi) +300ft 4:17 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 1:50:45 [2] 24.18 mi (4:35 / mi) +1086ft 4:24 / mi
shoes: Raleigh Mojave 8.0

commute home ++

Via Discovery Park, Seattle waterfront, Georgetown, Jefferson Park

Monday Oct 2, 2017 #

5 AM

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

usual core routine
7 AM

Cycling (Commute) 27:35 [2] 5.82 mi (4:44 / mi) +292ft 4:32 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 27:34 [2] 6.14 mi (4:29 / mi) +469ft 4:11 / mi
shoes: Raleigh Mojave 8.0

commute home

Sunday Oct 1, 2017 #

7 AM

Running 2:03:48 intensity: (12:25 @0) + (1:12 @1) + (3:57 @2) + (1:25:04 @3) + (15:27 @4) + (5:43 @5) 14.2 mi (8:43 / mi) +1251ft 8:03 / mi
ahr:136 max:175 shoes: Topo Ultrafly #1

urban mish-mash

Ran the second half with Aaron Ostrovsky.

Max HR was really 158.

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