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Training Log Archive: mayer22

In the 7 days ending Dec 1, 2019:

activity # timemileskm+ft
  Trail Running2 1:54:21 11.38(10:03) 18.32(6:15) 2043
  Road Running2 1:46:46 5.98 9.62 200
  Paddling1 1:23:06 5.65(4.1/h) 9.09(6.6/h)
  Commuting3 1:19:40 21.59(16.3/h) 34.75(26.2/h) 1309
  Mountain Biking1 1:04:11 8.03(7.5/h) 12.92(12.1/h) 1361
  Total9 7:28:04 52.63 84.7 4913
  [1-5]9 7:27:11

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

1 PM

Trail Running 54:42 intensity: (12 @0) + (8 @1) + (5:54 @2) + (29:01 @3) + (19:27 @4) 6.0 mi (9:07 / mi) +1047ft 7:49 / mi
ahr:155 max:177 shoes: Salomon Speedcross Pro

Pandapas w/Zitch/Skip
Cool but warmed up. Pretty steady and comfortable pace.

Friday Nov 29, 2019 #

5 PM

Commuting 20:00 [1] 5.0 mi (15.0 mph)
shoes: Giro Rumble

Some riding around stores while my tires were getting changed

Legs a bit tired and sore this morning

Thursday Nov 28, 2019 #

10 AM

Mountain Biking 1:04:11 [2] 8.03 mi (7.5 mph) +1361ft
ahr:101 max:116 shoes: Scott Scale 29er

Pandapas w/Zitch/Skip
Lots of clearing fallen trees and branches off the trail.
2 PM

Trail Running 59:39 intensity: (19 @0) + (59 @1) + (5:45 @2) + (46:38 @3) + (5:58 @4) 5.38 mi (11:05 / mi) +996ft 9:26 / mi
ahr:148 max:170

Tuesday Nov 26, 2019 #

12 PM

Paddling 1:23:06 intensity: (2:31 @1) + (3:27 @2) + (42:15 @3) + (34:53 @4) 5.65 mi (4.1 mph)
ahr:156 max:179 shoes: Perception Swifty

New @ Whitethorne 2.8'
Water was high and the weather was warm which meant a lot of boats. Tried to focus on some technique. Worked on keeping the paddle vertical longer while still releasing at the hip and trying to reach. Struggled to keep this up going up river but seamed a bit smoother downriver. My cadence was very slow upriver and but not so much down. Don't think that it made a difference in pace. I think it was more efficient though. I don't think I had to work quite as hard since my turnover was slower. Also it caused me to strain my hands more and had some hot spots.
4 PM

Road Running 41:46 intensity: (9 @2) + (48 @3) + (15:34 @4) + (25:15 @5) 5.48 mi (7:37 / mi) +200ft 7:22 / mi
ahr:183 max:204 shoes: Asics GT-2000 4

Went to work on this run but not as hard as my watch said.
Really pushed my pace throughout.

Left the car on campus and then ran to the Mall to meet KT. She ran back to the other car and I drove the girls home. Worked out well.

Monday Nov 25, 2019 #

10 AM

Commuting 28:37 intensity: (2:26 @1) + (4:46 @2) + (18:29 @3) + (2:56 @4) 8.18 mi (17.2 mph) +666ft
ahr:146 max:176 shoes: Giro Rumble

Ride in.
Light pack. A bit of a hurry to get to the dentist.
12 PM

Road Running 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics GT-2000 4

Warmup/Cooldown

Road Running 1:00:00 [2]

Everything
Calf raises still bodyweight-only
3 PM

Commuting 31:03 intensity: (22 @0) + (6:40 @1) + (18:31 @2) + (5:30 @3) 8.41 mi (16.3 mph) +643ft
ahr:128 max:153 shoes: Giro Rumble

Ride home. Heavy pack.
Stopped at the bank to make a quick (1 min) deposit.
Met another neighbor while riding. He was on his way back from Sandy Ridge loop. Lives at the end of Norris Run. Bill Floyd.

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