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Training Log: bill_l

In the last 7 days:

activity # timemileskm+m
  Terrain1 2:50:29 9.05(18:50) 14.56(11:42) 253
  Cycling2 1:48:02 21.77(4:58) 35.03(3:05) 203
  Run3 1:40:32 10.02(10:02) 16.13(6:14) 156
  Stretching1 40:00
  PT1 2
  Cramps1 2
  Total9 6:59:07 40.84 65.73 612
  [1-5]8 5:52:14
«
2:50
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ThFrSaSuMoTuWe

Tuesday Sep 19 #

7 AM

Cycling (Commute) 46:04 intensity: (8:18 @0) + (27:27 @1) + (10:19 @2) 9.33 mi (4:56 / mi) +51m 4:51 / mi
ahr:102 max:126 shoes: Giant TCX 1

Super-humid... 100% - moderate to heavy fog.

Felt pretty depleted this morning. About half way to work, I was wondering if I had the energy to finish the ride. What's up with that?
12 PM

Note

A tragically sad day. We found out this morning that the 24 year-old daughter of L's cousin was killed in a traffic accident last night in Spokane, WA. She plowed into the back end of a stopped tractor/trailer at highway speed. L is very close to that part of her family.
5 PM

Cycling (Commute ) 1:01:58 intensity: (18:20 @0) + (37:22 @1) + (6:16 @2) 12.43 mi (4:59 / mi) +152m 4:48 / mi
ahr:97 max:126 shoes: Giant TCX 1

Slow trip home. Downright gnatsty. Felt like bruschetta topped with gnat tappenade. East side of FP was worst part. Wonder what triggered the major outbreak?

Sunday Sep 17 #

7 AM

Terrain 2:50:29 [3] 9.05 mi (18:50 / mi) +253m 17:20 / mi
shoes: Roclite 295 Black & Blue

Melrose/Green Rock Loop + Trail Among the trees.

Temp was ok, but man, it was humid. Gnats were annoying again this week, but seemed more attracted to DC than to me. Unusual. Good for me, bad for him....

9 miles was about right. Hip was starting to fatigue towards the end. Not unhappy that the last 2 miles were on road. After sitting in the car for 25 minutes, legs got really tight.

Saturday Sep 16 #

8 AM

Run 38:06 intensity: (3:28 @1) + (19:46 @2) + (14:20 @3) + (32 @4) 3.84 mi (9:55 / mi) +58m 9:29 / mi
ahr:130 max:148 shoes: Fate - Yellow

longest run since feb 24th.
ran the whole way. high HR.

Friday Sep 15 #

8 AM

PT 2 [3]

Legs are doing well. Good flexibility (for me). Right piriformis and obturator in decent shape.

Quads and TFL's were tight along with psoas, illiacus, and ql's.

Got the go-ahead to bump up the mileage.
6 PM

Run 31:40 intensity: (2 @0) + (3:11 @1) + (25:28 @2) + (2:59 @3) 3.17 mi (10:00 / mi) +50m 9:32 / mi
ahr:123 max:139 shoes: Fate - Yellow

nice evening run
everything felt pretty good after the pt session this AM

Thursday Sep 14 #

12 AM

Cramps 2 [3]

left calf and gracilous
5 AM

Stretching 40:00 [0]

stretching etc. calves were really tight last night.
6 AM

Run 30:46 intensity: (13 @0) + (5:58 @1) + (22:37 @2) + (1:58 @3) 3.01 mi (10:12 / mi) +48m 9:43 / mi
ahr:121 max:139 shoes: Fate - Yellow

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