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Training Log Archive: Pavementsucks

In the 30 days ending Nov 30, 2016:

activity # timemileskm+ft
  Mtn biking9 16:32:00 192.55(11.6/h) 309.88(18.7/h)
  Running10 10:14:05 65.07(9:26) 104.72(5:52)
  Road bike4 5:40:00 74.75(13.2/h) 120.3(21.2/h)
  Strength and flexibility5 2:25:00
  Cyclo cross biking1 1:32:00 26.4(17.2/h) 42.49(27.7/h)
  Total24 36:23:05 358.77 577.38

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Wednesday Nov 30, 2016 #

9 AM

Strength and flexibility 35:00 [3]

Road bike (Trainer intervals) 35:00 [3] 5.0 mi (8.6 mph)
shoes: Tirreno Road bike 22lbs

Tuesday Nov 29, 2016 #

8 AM

Running intervals (Gravel) 1:30:00 [3] 10.0 mi (9:00 / mi)
ahr:130 shoes: Nike pegasus29 gray

1 mi intervals w/1/2 mi rest.

Monday Nov 28, 2016 #

9 AM

Strength and flexibility 40:00 [3]

Mtn biking (Fat bike back 40 trails) 1:00:00 [3] 3.5 mi (3.5 mph)

Includes some hiking checking out blocked trails.

Friday Nov 25, 2016 #

10 AM

Road bike (Trainer intervals) 40:00 [3] 5.5 mi (8.2 mph)
shoes: Tirreno Road bike 22lbs

8 x 100 rev intervals, grinding.

Strength and flexibility 20:00 [3]

Thursday Nov 24, 2016 #

12 PM

Running (IGH rds) 50:00 [3] 5.0 mi (10:00 / mi)

Wednesday Nov 23, 2016 #

10 AM

Strength and flexibility 30:00 [3]

Tuesday Nov 22, 2016 #

10 AM

Mtn biking (Lakewood Rd Hills) 1:02:00 [3] 13.5 mi (13.1 mph)
shoes: Motobecane Fly 29 TI 24lbs

Out and back on Lkwd Rd working the hills.

Monday Nov 21, 2016 #

9 AM

Running (ptfb) 38:30 [3] 3.83 mi (10:03 / mi)
ahr:133

Mtn biking (LP Trails) 1:38:00 [3] 11.5 mi (7.0 mph)
ahr:113

First time on the snow. Ran into Tony who was out running and grooming the snomo trail.

Strength and flexibility 20:00 [3]

Saturday Nov 19, 2016 #

10 AM

Running (Tempo) 1:05:00 [3] 7.5 mi (8:40 / mi)
shoes: Nike pegasus29 gray

45 mins tempo

Friday Nov 18, 2016 #

10 AM

Running (LP Trails) 58:00 [3] 5.14 mi (11:17 / mi)
ahr:118 shoes: Hoka mafate / black

Around the big loop at LP thru the snow and sleet and rain.

Thursday Nov 17, 2016 #

9 AM

Mtn biking (LP Trails) 2:25:00 [3] 32.0 mi (13.2 mph)
ahr:111 shoes: Motobecane Fly 29 TI 24lbs

Two full loops on the mtn bike trails at LP

Wednesday Nov 16, 2016 #

9 AM

Mtn biking long (Gravel) 2:25:00 [3] 32.22 mi (13.3 mph)
ahr:111 shoes: Motobecane Fly 29 TI 24lbs

Hegberg loop

Tuesday Nov 15, 2016 #

2 PM

Mtn biking hills 2:00:00 [3] 22.5 mi (11.3 mph)
shoes: Motobecane Fly 29 TI 24lbs

Hills. 5 hills on the way to Pleasantview, 3 x up Pleasantview and 1 x up Claymore. 3 to 5 minutes uphill at 90 to 105% of LT. Ran into Mark H on the trails on the way home.

Monday Nov 14, 2016 #

10 AM

Running 1:02:00 [3] 6.3 mi (9:50 / mi)
shoes: Nike Blue Luna

Saturday Nov 12, 2016 #

9 AM

Running (forest lake gravel) 58:00 [3] 6.6 mi (8:47 / mi)
shoes: Nike Blue Luna

7 or 8 125 rev intervals.

Friday Nov 11, 2016 #

3 PM

Mtn biking tempo 1:42:00 [3] 26.0 mi (15.3 mph)
shoes: Motobecane Fly 29 TI 24lbs

60 minutes at LT.

Thursday Nov 10, 2016 #

9 AM

Running (LP Trails) 1:11:00 [3] 7.0 mi (10:09 / mi)
shoes: Hoka mafate / black

8 x 3 mins w/3mins rest inbetween

Wednesday Nov 9, 2016 #

10 AM

Road bike (DFD group) 2:15:00 [3] 33.25 mi (14.8 mph)
shoes: Motobecane CX 27Lbs

Monday Nov 7, 2016 #

9 AM

Mtn biking intervals (Gravel) 1:45:00 [3] 24.0 mi (13.7 mph)
ahr:125

3 x 20 mins intervals w/5 mins rest inbtwn

Sunday Nov 6, 2016 #

1 PM

Running warm up/down (Amity creek Tr) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Nike Blue Luna

Running race (Haek Ridge Trail Race) 25:35 [3] 3.7 mi (6:55 / mi)
shoes: Nike Blue Luna

Running (Warm Down) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike Blue Luna

Saturday Nov 5, 2016 #

10 AM

Mtn biking long 2:35:00 [3] 27.33 mi (10.6 mph)
shoes: Motobecane Fly 29 TI 24lbs

Lp trails to Hartley. Small loop in Hartly and gravel back home.

Friday Nov 4, 2016 #

2 PM

Road bike (DFD group) 2:10:00 [3] 31.0 mi (14.3 mph)
shoes: Motobecane CX 27Lbs

Proctor area.

Thursday Nov 3, 2016 #

10 AM

Running intervals (Gravel shoulders) 1:06:00 [3] 7.0 mi (9:26 / mi)
shoes: Nike pegasus29 gray

7 x 3 min intervals w/3 min rest inbetween

Wednesday Nov 2, 2016 #

10 AM

Cyclo cross biking intervals (CTS Test set) 1:32:00 [3] 26.4 mi (17.2 mph)
shoes: Motobecane CX 27Lbs

Intervals
4 x 8 mins ITT avg HR for each = 152,151,151,150

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