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Training Log Archive: britty327

In the 7 days ending Oct 17, 2016:

activity # timemileskm+ft
  Bike4 6:06:00 55.85(9.2/h) 89.88(14.7/h) 1239
  Run3 4:11:48 25.46(9:53) 40.98(6:09) 1417
  Strength3 2:15:00
  Trekking1 1:35:25 4.26(22:25) 6.85(13:56) 315
  Total11 14:08:13 85.57 137.71 2971

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TuWeThFrSaSuMo

Monday Oct 17, 2016 #

12 PM

Bike 1:22:00 [3] 12.2 mi (8.9 mph)
shoes: Clementine

Wakefield/Accotink

Sunday Oct 16, 2016 #

9 AM

Strength 30:00 [3]
shoes: Altra Torin Forest

Push-ups, SL squats, weighted pull-ups, Achilles rehab, burpees
12 PM

Run 1:05:00 [4] 6.74 mi (9:39 / mi) +621ft 8:52 / mi
shoes: Altra Olympus 1.5 W9.5

Tempo intervals 20:00/5:00, 15/5, 10
5 PM

Trekking 1:35:25 [2] 4.26 mi (22:25 / mi) +315ft 20:57 / mi
shoes: Altra LP 3.0 Red

Includes 1mi paddling. Saw Julie and Jeff with their creatures.

Saturday Oct 15, 2016 #

5 PM

Strength 30:00 [3]

Squatz

Friday Oct 14, 2016 #

Bike 1:49:00 [3] 21.1 mi (11.6 mph)
shoes: Clementine

Lovely fall evening w/D. Lorton and CCT.

Thursday Oct 13, 2016 #

1 PM

Run 2:09:57 [3] 12.83 mi (10:08 / mi) +438ft 9:49 / mi
shoes: Altra Olympus 1.5 W9.5

Met D for a road run near/around Burke and Mercer Lakes. I was late, doing boat OT all morning. Lost an engine in the middle of the Potomac and had to limp it back to the slip. Silly fire boat. This route was not fun...5 or 6mi on 123. It was convenient, but I don't think we'll repeat it.

Wednesday Oct 12, 2016 #

9 AM

Strength 1:15:00 [3]
shoes: Altra Torin Forest

Muscleup practice and tons of thrusters. R wrist/elbow in bad shape. Not healing from a crash 6+ wks ago. Picking up heavy/awkward things at work apparently doesn't help.
5 PM

Bike 1:11:00 [3] 10.9 mi (9.2 mph)
shoes: Era

Meadowood

Tuesday Oct 11, 2016 #

11 AM

Bike 1:44:00 [3] 11.65 mi (6.7 mph) +1239ft
shoes: Era

Fred trails
7 PM

Run 56:51 [3] 5.9 mi (9:38 / mi) +358ft 9:07 / mi
shoes: Altra Olympus 1.5 W9.5

Night run on the golf course. Good moon...no need for lights.

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