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Training Log Archive: iriharding

In the 7 days ending Feb 9, 2019:

activity # timemileskm+m
  Swimming4 2:15:17 4.03(33:32) 6.49(20:50)
  Stationary Bike (spin and regular)3 1:42:15 31.25(3:16) 50.29(2:02)
  Misc Outdoor activities ( sailing , etc)1 45:00
  Trail running1 35:38 2.84(12:33) 4.57(7:48) 41
  Treadmill1 30:00 3.05(9:50) 4.91(6:07) 70
  Gym workout (wts etc)1 20:00
  Total11 6:08:10 41.17 66.26 111
averages - weight:158.8lbs

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SuMoTuWeThFrSa

Saturday Feb 9, 2019 #

1 PM

Misc Outdoor activities ( sailing , etc) (snow shovelling) 45:00 [3]

Friday Feb 8, 2019 #

11 AM

Treadmill 30:00 [3] 3.05 mi (9:50 / mi) +70m 9:11 / mi
shoes: Hoka Challenger ATR

warm up then 9:40 pace at 1.5% grade
12 PM

Swimming 26:30 [3] 1.28 km (20:42 / km)
weight:159.5lbs

easy swim

Thursday Feb 7, 2019 #

10 AM

Stationary Bike (spin and regular) (spin) 30:15 [4] 10.25 mi (2:57 / mi)

pushed it on the bike
11 AM

Swimming 29:00 [3] 1.37 km (21:08 / km)
weight:159lbs

easy swim

Wednesday Feb 6, 2019 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 37:00 [3] 10.5 mi (3:31 / mi)

Monday Feb 4, 2019 #

Swimming 33:47 [3] 1.65 km (20:31 / km)
weight:157.6lbs

20y br 200y ba 600y fr w fins 100y ba w fins 600y fr w fins 100y ba w fins easy swim
10 AM

Stationary Bike (spin and regular) (spin) 35:00 intensity: (10:00 @3) + (25:00 @4) 10.5 mi (3:20 / mi)

Sunday Feb 3, 2019 #

10 AM

Swimming 46:00 intensity: (38:00 @3) + (8:00 @4) 2.19 km (20:57 / km)
weight:159.2lbs

200y br 211 212
200y ba 151 158
600y fr 136 147 152 148 150 147
200y br 220 220
600y fr w fins 131 139 141 141 145 142
200y ba w fins 218 205
4 x (50 y fr sprint + 50y br easy) on 2 mins 39 43 41 40
11 AM

Gym workout (wts etc) (upper body wts and planks) 20:00 [3]

4 PM

Trail running 35:38 [3] 4.57 km (7:48 / km) +41m 7:28 / km
shoes: Ice bugs

icy afternoon run of most of the trails at KA

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