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Training Log Archive: MCrone

In the 7 days ending Jan 25, 2020:

activity # timemileskm+mload
  Running6 4:45:57 33.56(8:31) 54.0(5:18) 277468.7
  Trail Running1 1:17:56 7.28(10:42) 11.72(6:39) 663152.0
  Total6 6:03:53 40.84(8:55) 65.72(5:32) 940620.7
  [1-5]6 5:14:42

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SuMoTuWeThFrSa

Saturday Jan 25, 2020 #

11 AM

Running 40:23 intensity: (1:57 @0) + (8:19 @1) + (29:25 @2) + (42 @3) 8.65 km (4:40 / km) +53m 4:32 / km
ahr:138 max:154 shoes: Inov8 Xtalon 212CL 0719

Trail Running (Dipsea Trail) 1:17:56 intensity: (4:31 @0) + (22:39 @1) + (24:30 @2) + (24:42 @3) + (1:34 @4) 11.72 km (6:39 / km) +663m 5:11 / km
ahr:145 max:177 shoes: Inov8 Xtalon 212CL 0719

This was a real pain to get to and from. A ferry to Sausalito and then a run to Mill Valley where the trail starts. Then a two hour wait for the bus from Stinson Beach and then the bus back to SF from Sausalito.

It is a very nice trail though and was completely worth it. Nice sections with ferns in the forest, small rivers and waterfalls. Then more open headlands as well. A lot of climb and I believe that it is known for its steps. There was a small detour of around 1km in the middle to get around a broken bridge.

Friday Jan 24, 2020 #

5 PM

Running 40:01 intensity: (1:44 @0) + (10:25 @1) + (16:03 @2) + (11:49 @3) 9.01 km (4:26 / km) +14m 4:24 / km
ahr:143 max:168 shoes: Nike Pegasus 36 1119

Wednesday Jan 22, 2020 #

6 PM

Running warm up/down 8:58 intensity: (2:39 @0) + (5:36 @1) + (43 @3) 1.81 km (4:57 / km)
ahr:116 max:133 shoes: Nike Pegasus 36 1119

Running 1:31:00 intensity: (32:28 @0) + (14:37 @1) + (17:05 @2) + (25:04 @3) + (1:46 @4) 10.34 km (8:48 / km) +39m 8:38 / km
ahr:130 max:182 shoes: Nike Pegasus 36 1119

Midnight Runners SF edition! Was cool just to have a group of people to run with. Treated the runs as intervals and the exercises in between are not exactly easy... I will probably do this again next week.
10 PM

Running 10:00 intensity: (15 @0) + (3:38 @1) + (6:00 @2) + (7 @3) 2.07 km (4:50 / km) +10m 4:43 / km
ahr:137 max:152 shoes: Nike Pegasus 36 1119

Monday Jan 20, 2020 #

6 PM

Running 35:45 intensity: (2:47 @0) + (9:15 @1) + (22:34 @2) + (1:09 @3) 8.36 km (4:17 / km) +15m 4:14 / km
ahr:139 max:161 shoes: Nike Pegasus 36 1119

Sunday Jan 19, 2020 #

2 PM

Running 45:50 intensity: (1:45 @0) + (5:34 @1) + (31:51 @2) + (6:40 @3) 10.73 km (4:16 / km) +111m 4:04 / km
ahr:145 max:169 shoes: Nike Pegasus 36 1119

Nice run from the Civic centre, down to Embarcadero and along towards the Presidio (Golden Gate Bridge). Then took a bus part of the way back and ran the rest. First time that Citymapper has ever failed me, the bus route was completely wrong.
C • Embargoed area!!! 3

Running 14:00 intensity: (1:05 @0) + (6:25 @1) + (6:21 @2) + (9 @3) 3.03 km (4:37 / km) +35m 4:22 / km
ahr:132 max:149 shoes: Nike Pegasus 36 1119

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