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Training Log Archive: dcady

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  running3 2:36:16 15.65(9:59) 25.19(6:12) 109
  walking3 21:36 1.23(17:33) 1.98(10:55) 9
  run/walk1 3:02 0.24(12:39) 0.39(7:52) 8
  Total3 3:00:54 17.12(10:34) 27.55(6:34) 125
  [1-5]3 2:36:32
averages - weight:161lbs

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Saturday Dec 31, 2016 #

10 AM

walking warm up/down 3:14 [0] 0.23 mi (14:04 / mi)
shoes: Asics 2000-3.2

running 39:52 [3] 3.96 mi (10:04 / mi) +53m 9:40 / mi
shoes: Asics 2000-3.2

36º, wind S 22, RH 50%, wc 25º. Last run of 2016.

run/walk warm up/down 3:02 [0] 0.24 mi (12:39 / mi) +8m 11:30 / mi
shoes: Asics 2000-3.2

walking warm up/down 3:34 [0] 0.2 mi (17:50 / mi) +3m 17:03 / mi
shoes: Asics 2000-3.2

Wednesday Dec 28, 2016 #

10 AM

walking warm up/down 3:01 [0] 0.21 mi (14:22 / mi)
ahr:87 max:90 shoes: Asics 2000-3.2

running long 55:12 intensity: (29 @0) + (19 @1) + (17:26 @2) + (33:10 @3) + (3:48 @4) 5.53 mi (9:59 / mi) +31m 9:49 / mi
ahr:136 max:156 weight:161lbs shoes: Asics 2000-3.2

Loop in the tony Delaware District. Bike lane on Linwood and Richmond. Sidewalk on Summer and Main, street on Auburn and Lafayette.
Temp = 31º
Wind = W-10mph
RH = 56%
WC = 22º

walking warm up/down 6:14 intensity: (5:29 @0) + (28 @1) + (5 @2) + (12 @3) 0.3 mi (20:46 / mi)
ahr:104 max:143 shoes: Asics 2000-3.2

Monday Dec 26, 2016 #

10 AM

running long 1:01:12 [3] 6.16 mi (9:56 / mi) +26m 9:48 / mi
shoes: Asics 2000-3.2

Loop through the slowly gentrifying west side. Very mild weather. A little icy in only a couple of areas. Very little traffic on this route. Temp = 45º, wind = S17, RH = 74%, wc = 38º.

Untitled
Check out the new orange buff received as a Christmas gift. The pile of snow behind is in a supermarket parking lot. It'll be around for a while.

walking warm up/down 5:33 [0] 0.29 mi (19:08 / mi) +6m 18:02 / mi
shoes: Asics 2000-3.2

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