Training Log Archive: iriharding

In the 7 days ending Oct 7, 2017:

	activity	#	time	miles		km		+m
	Road Biking	3	3:38:17	52.38	(4:10)	84.3	(2:35)	401
	Swimming	4	1:49:48	3.44	(31:53)	5.54	(19:49)
	Misc Outdoor activities ( sailing , etc)	2	1:17:05	0.83		1.34		5
	Treadmill	2	40:00	4.2	(9:31)	6.76	(5:55)	65
	Gym workout (wts etc)	1	10:00
	Total	8	7:35:10	60.85		97.94		471
averages - weight:148.6lbs

2:46

0:00

9 AM

Road Biking (specialized roubaix) 38:13 [3] 9.93 mi (3:51 / mi) +44m 3:48 / mi

to Y counter clockwise round the lake

10 AM

Treadmill 20:00 [3] 2.1 mi (9:31 / mi) +30m 9:07 / mi
shoes: Hoka Challenger ATR

Swimming 22:30 [3] 1.28 km (17:35 / km)
weight:147lbs

200y br
600y fr
600y fr w fins

11 AM

Road Biking (specialized roubaix) 45:33 [3] 10.19 mi (4:28 / mi) +41m 4:25 / mi

from Yclockwise round the lake

10 AM

Swimming 35:37 [3] 1.7 km (20:57 / km)
weight:148lbs

200y br
200y ba
600y fr
600y fr w fins
100ybr
100y fr sprint 126
100y cooldown

2 PM

Road Biking (specialized roubaix) 2:14:31 [3] 32.26 mi (4:10 / mi) +316m 4:03 / mi

Gateway Litter patrol then Brown's creek and thru Stillwater and over the new bridge and back via Maple Island (for a beer) to home

Misc Outdoor activities ( sailing , etc) (lawn mowing) 32:05 [2] 0.83 mi (38:39 / mi) +5m 38:00 / mi

mowing and fertilizing the lawn in the back. Did GPS track for fun !

11 AM

Treadmill 20:00 [4] 2.1 mi (9:31 / mi) +35m 9:03 / mi
shoes: Hoka Challenger ATR

2% grade steady 9:00 pace with last 1/8 mile at 7:30 pace

Gym workout (wts etc) 10:00 [3]

planks and balance

Swimming 29:19 [3] 1.46 km (20:02 / km)
weight:150lbs

400 y br
600y fr
600y fr w fins

4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 45:00 [1]

9 AM

Swimming 22:22 [3] 1.1 km (20:20 / km)
weight:149.6lbs

short easy swim on way back from Jay Cooke
200m br
200m ba
800m fr