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Training Log Archive: peterprong

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Cycling14 12:20:41 127.2 204.71 2938
  Running7 7:53:33 40.25(11:46) 64.77(7:19) 1690
  Kayaking6 6:10:47 40.8(9:05) 65.67(5:39) 26
  MTB1 2:17:56 21.89(6:18) 35.23(3:55) 1143
  Ocean Kayak1 53:24 4.86(10:59) 7.82(6:50) 15
  Swimming1 22:54 0.62(36:51) 1.0(22:54)
  Total29 29:59:15 235.63 379.2 5813
  [1-5]29 28:59:20

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Thursday Nov 30, 2017 #

5 PM

Kayaking 53:21 intensity: (20:18 @1) + (29:33 @2) + (3:30 @3) 8.94 km (5:58 / km)
ahr:124 max:145

Wednesday Nov 29, 2017 #

7 AM

Cycling 1:42:09 intensity: (47:33 @0) + (27:14 @1) + (13:35 @2) + (13:01 @3) + (46 @4) 17.78 km (5:45 / km) +214m 5:25 / km
ahr:98 max:161 shoes: Norco

5 PM

Cycling 50:41 intensity: (6:19 @0) + (35:14 @1) + (6:06 @2) + (3:02 @3) 6.56 km (7:43 / km) +69m 7:20 / km
ahr:97 max:152 shoes: Norco

Tuesday Nov 28, 2017 #

7 AM

Cycling 40:53 intensity: (13:55 @1) + (15:11 @2) + (11:47 @3) +119m
ahr:127 max:152 shoes: Norco

4 PM

Cycling 1:10:28 intensity: (3:12 @0) + (35:09 @1) + (18:55 @2) + (13:12 @3) 17.97 km (3:55 / km) +271m 3:39 / km
ahr:114 max:155 shoes: Norco

Monday Nov 27, 2017 #

4 PM

Kayaking tempo 1:07:22 intensity: (5 @0) + (12:25 @1) + (49:15 @2) + (5:37 @3) 9.88 km (6:49 / km) +17m 6:46 / km
ahr:128 max:142 shoes: Epic V10L

Friday Nov 24, 2017 #

7 AM

Kayaking 59:36 intensity: (11 @0) + (25:06 @1) + (34:18 @2) + (1 @3) 10.28 km (5:48 / km)
ahr:121 max:134

Thursday Nov 23, 2017 #

7 AM

Cycling 41:12 intensity: (9:36 @1) + (19:03 @2) + (12:33 @3) 16.83 km (2:27 / km) +188m 2:19 / km
ahr:131 max:152

4 PM

Cycling 50:38 intensity: (47 @0) + (8:54 @1) + (17:33 @2) + (21:29 @3) + (1:55 @4) 17.59 km (2:53 / km) +279m 2:40 / km
ahr:133 max:161

Sunday Nov 19, 2017 #

12 PM

Running race (Triple Tri - 2nd run) 1:00:00 intensity: (10 @2) + (8:19 @3) + (51:31 @4) 10.63 km (5:39 / km) +247m 5:03 / km
ahr:162 max:172 shoes: Nike Lunar Racer

3 PM

Running race (Triple Tri - 3rd run) 1:23:01 intensity: (10 @1) + (9:56 @2) + (1:09:05 @3) + (3:50 @4) 12.37 km (6:43 / km) +197m 6:13 / km
ahr:145 max:161 shoes: Nike Lunar Racer

Friday Nov 17, 2017 #

12 PM

Running 37:49 [3] 6.81 km (5:33 / km) +70m 5:17 / km

Thursday Nov 16, 2017 #

7 AM

Kayaking 39:36 [3] 6.68 km (5:56 / km)
shoes: Epic V10L

Wednesday Nov 15, 2017 #

7 AM

Cycling 52:09 intensity: (13:29 @1) + (23:45 @2) + (13:42 @3) + (1:13 @4) 19.48 km (2:41 / km) +273m 2:30 / km
ahr:130 max:161 shoes: Norco

5 PM

Cycling 55:55 intensity: (21:15 @1) + (19:59 @2) + (14:41 @3) 18.58 km (3:01 / km) +285m 2:48 / km
ahr:124 max:154 shoes: Norco

Tuesday Nov 14, 2017 #

8 AM

Cycling 26:57 intensity: (3 @0) + (15:40 @1) + (10:21 @2) + (53 @3) 9.81 km (2:45 / km) +65m 2:39 / km
ahr:116 max:141 shoes: Norco

5 PM

Cycling 46:01 intensity: (38 @0) + (15:01 @1) + (20:00 @2) + (10:22 @3) 15.25 km (3:01 / km) +244m 2:48 / km
ahr:124 max:154 shoes: Norco

Sunday Nov 12, 2017 #

8 AM

Ocean Kayak 53:24 [3] 7.82 km (6:50 / km) +15m 6:46 / km
shoes: Epic V10L

5 PM

Running 52:59 intensity: (23:59 @1) + (11:47 @2) + (17:13 @3) 5.71 km (9:17 / km) +190m 7:58 / km
ahr:123 max:155

Saturday Nov 11, 2017 #

3 PM

Running 17:26 [3] 0.28 km (1:01:23 / km) +3m 58:07 / km

Friday Nov 10, 2017 #

7 AM

Cycling 1:21:42 intensity: (37 @0) + (43:44 @1) + (19:33 @2) + (15:25 @3) + (2:23 @4) 18.55 km (4:24 / km) +238m 4:08 / km
ahr:116 max:163 shoes: Norco

5 PM

Cycling 46:51 intensity: (30 @0) + (9:10 @1) + (13:24 @2) + (22:05 @3) + (1:42 @4) 17.93 km (2:37 / km) +261m 2:26 / km
ahr:134 max:159 shoes: Norco

Thursday Nov 9, 2017 #

12 PM

Running 40:55 intensity: (1:11 @1) + (37 @2) + (8:59 @3) + (30:08 @4) 7.71 km (5:18 / km) +71m 5:04 / km
ahr:157 max:169

Wednesday Nov 8, 2017 #

7 AM

Cycling 43:38 intensity: (11:21 @1) + (17:07 @2) + (13:36 @3) + (1:34 @4) 17.56 km (2:29 / km) +217m 2:20 / km
ahr:132 max:163 shoes: Norco

5 PM

Cycling 31:27 intensity: (5:48 @1) + (9:23 @2) + (14:30 @3) + (1:46 @4) 10.8 km (2:55 / km) +216m 2:39 / km
ahr:135 max:163 shoes: Norco

Tuesday Nov 7, 2017 #

12 PM

Swimming 22:54 [3] 1.0 km (22:54 / km)

Saturday Nov 4, 2017 #

8 AM

MTB race (UMC) 2:17:56 intensity: (1:00 @1) + (6:46 @2) + (1:23:40 @3) + (46:30 @4) 35.23 km (3:55 / km) +1143m 3:22 / km
ahr:154 max:173 shoes: Trek Top Fuel 9

Such a tough ride. Got dropped on the first loop, hammered the middle flat section, didnt dig too deep on the second loop as I was on my own for the hilly parts and hammered the last flat section as i was being chased.
10 AM

Kayaking 1:53:49 intensity: (1:38:06 @2) + (15:43 @3) 27.51 km (4:08 / km) +4m 4:08 / km
ahr:135 max:150 shoes: Evolution Edge Kayak

Good fun paddle. No swimming

Running (UMC) 3:01:23 intensity: (1:18 @1) + (48:03 @2) + (2:12:02 @3) 21.26 km (8:32 / km) +913m 7:01 / km
ahr:142 max:154 shoes: Inov-8 Race Ultra 270

Buggered
C • ridge track looks nice! 1

Friday Nov 3, 2017 #

7 AM

Kayaking 37:03 [3] 2.38 km (15:33 / km) +5m 15:23 / km
shoes: Evolution Edge Kayak

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