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Training Log Archive: coach

In the 8 days ending Aug 3, 2014:

activity # timemileskm+m
  Road bike3 4:20:22 58.31(4:28) 93.84(2:46) 1143
  paved running5 3:21:19 19.92(10:06) 32.05(6:17) 475
  Total7 7:41:41 78.23(5:54) 125.89(3:40) 1618
  [1-5]7 7:29:23
averages - sleep:7 rhr:40 weight:148lbs

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Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs
 
11 AM

paved running 36:13 intensity: (26 @0) + (20:05 @1) + (15:30 @2) + (12 @3) 3.6 mi (10:04 / mi) +13m 9:57 / mi
ahr:99 max:113 shoes: Altra Instinct 1.5

With Jude and Sam

Friday Aug 1, 2014 #

Event: Laramie Daze
 
10 AM

paved running 1:04:33 intensity: (37 @0) + (23:08 @1) + (13:17 @2) + (27:26 @3) + (5 @4) 5.51 mi (11:43 / mi) +109m 11:02 / mi
ahr:106 max:130 rhr:39 weight:148lbs shoes: Altra Instinct 1.5

Thursday Jul 31, 2014 #

10 AM

Road bike warm up/down 20:28 intensity: (3:05 @0) + (3:05 @1) + (11:57 @2) + (1:29 @3) + (27 @4) + (25 @5) 4.69 mi (4:22 / mi) +57m 4:12 / mi
ahr:104 max:179 shoes: Austro-Daimler Vent Noir

Road bike hills 42:53 intensity: (1:12 @0) + (7:16 @1) + (2:51 @2) + (3:14 @3) + (22:07 @4) + (6:13 @5) 7.01 mi (6:07 / mi) +574m 4:52 / mi
ahr:126 max:151 shoes: Austro-Daimler Vent Noir

Road bike warm up/down 19:59 intensity: (3:00 @1) + (8:25 @2) + (8:34 @3) 4.9 mi (4:05 / mi) +35m 4:00 / mi
ahr:108 max:125 shoes: Austro-Daimler Vent Noir

paved running 19:59 intensity: (3:00 @1) + (8:25 @2) + (8:34 @3) 4.9 mi (4:05 / mi) +35m 4:00 / mi
ahr:108 max:125

Wednesday Jul 30, 2014 #

11 AM

Road bike 1:37:02 intensity: (4:43 @0) + (2:47 @1) + (15:21 @2) + (52:55 @3) + (17:21 @4) + (3:55 @5) 26.64 mi (3:39 / mi) +337m 3:30 / mi
ahr:126 max:245 rhr:40 slept:7.0 shoes: Austro-Daimler Vent Noir

Tuesday Jul 29, 2014 #

10 AM

Road bike 1:20:00 [2] 15.07 mi (5:19 / mi) +140m 5:10 / mi
shoes: Ross Signature 290S

Shopping and garden ride with Jude and Sam

Monday Jul 28, 2014 #

3 AM

paved running 45:15 intensity: (1:04 @0) + (29:25 @1) + (14:41 @2) + (5 @3) 3.11 mi (14:33 / mi) +104m 13:11 / mi
ahr:90 max:121 shoes: Saucony Kinvara TR

With Jude on some new roads in Zurich

Sunday Jul 27, 2014 #

5 AM

paved running 35:19 intensity: (1:11 @0) + (6:05 @1) + (19:46 @2) + (7:46 @3) + (31 @4) 2.8 mi (12:37 / mi) +214m 10:12 / mi
ahr:101 max:135 shoes: Saucony Kinvara TR

With Cristina,Sam and Ross on the hill above Zurich.

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