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Training Log Archive: syd

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Run20 15:20:10 85.48(10:46) 137.57(6:41) 1683
  Bike - Stationary 5 3:55:17 53.25(13.6/h) 85.7(21.9/h)
  Bike - Mountain 3 2:18:42 27.23(11.8/h) 43.82(19.0/h) 265
  Strength6 2:11:00
  Total34 23:45:09 165.96 267.09 1948
  [1-5]34 23:44:06

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Friday Apr 30, 2021 #

4 PM

Bike - Stationary 1:00:00 intensity: (59:23 @1) + (37 @2) 12.84 mi (12.8 mph)
ahr:113 max:142

Thursday Apr 29, 2021 #

4 PM

Run 45:11 intensity: (46 @1) + (9:13 @2) + (35:12 @3) 4.38 mi (10:19 / mi) +53m 9:57 / mi
ahr:146 max:160 shoes: Ravenna 11

On the Montour. The skies looked ominous, but it just sprinkled a little bit.
7 PM

Strength 24:00 [3]

Wednesday Apr 28, 2021 #

4 PM

Run 53:25 intensity: (6 @1) + (2:55 @2) + (29:23 @3) + (13:29 @4) + (7:32 @5) 4.57 mi (11:41 / mi) +165m 10:30 / mi
ahr:162 max:185 shoes: Speedcross - Black

8x1 min uphill. Thought of a better hill for this week - South Park instead of Peterswood. Not much energy though. It was hot.

Tuesday Apr 27, 2021 #

5 PM

Run 25:21 intensity: (36 @1) + (4:21 @2) + (20:24 @3) 2.38 mi (10:39 / mi) +32m 10:13 / mi
ahr:146 max:156 shoes: Ravenna 11

Recovery jog. Hot and kind of humid!

Sunday Apr 25, 2021 #

9 AM

Run 1:29:30 intensity: (1:48 @1) + (23:39 @2) + (56:55 @3) + (6:51 @4) + (17 @5) 8.01 mi (11:10 / mi) +277m 10:05 / mi
ahr:149 max:176 shoes: Ravenna 11

A little bit of everything - trail, pavement, gravel. Nice views, including lots of baby cows! Fun to explore a new section of the NCT.

Saturday Apr 24, 2021 #

11 AM

Bike - Mountain 55:04 intensity: (22:43 @1) + (26:24 @2) + (5:57 @3) 10.47 mi (11.4 mph) +145m
ahr:128 max:155 shoes: Trek Superfly

Friday Apr 23, 2021 #

4 PM

Run 40:42 intensity: (48 @1) + (5:32 @2) + (34:04 @3) + (18 @4) 3.96 mi (10:17 / mi) +52m 9:53 / mi
ahr:149 max:167 shoes: Ravenna 11

Trot on the trail. Heavy legs.
5 PM

Strength 20:00 [3]

Thursday Apr 22, 2021 #

4 PM

Bike - Stationary 55:00 intensity: (54:40 @1) + (20 @2) 11.93 mi (13.0 mph)
ahr:116 max:128

Easy spin. Hopefully one of the last on the trainer.

Wednesday Apr 21, 2021 #

4 PM

Run 50:31 intensity: (50 @1) + (12:11 @2) + (28:28 @3) + (6:14 @4) + (2:48 @5) 4.65 mi (10:52 / mi) +120m 10:04 / mi
ahr:150 max:179 shoes: Ravenna 11

Some sunshine and some snowflakes. 6x1 min uphill.
7 PM

Strength 30:00 [3]

Tuesday Apr 20, 2021 #

5 PM

Run 35:01 intensity: (35 @1) + (3:39 @2) + (30:47 @3) 3.39 mi (10:20 / mi) +42m 9:57 / mi
ahr:147 max:156 shoes: Ravenna 11

Trot on the trail. Turned out to be a pretty nice day.

Monday Apr 19, 2021 #

9 AM

Bike - Stationary 45:10 intensity: (44:35 @1) + (35 @2) 10.4 mi (13.8 mph)
ahr:111 max:131

Easy spin on an uncomfortable exercise bike.

Sunday Apr 18, 2021 #

8 AM

Run 1:21:09 intensity: (44 @1) + (26:15 @2) + (54:10 @3) 7.72 mi (10:31 / mi) +82m 10:11 / mi
ahr:144 max:158 shoes: Ravenna 11

On the rail trail near McDonald. Beautiful morning. First half with Kevin.

Saturday Apr 17, 2021 #

2 PM

Run 1:01:06 intensity: (1:22 @1) + (11:18 @2) + (45:42 @3) + (2:44 @4) 4.96 mi (12:19 / mi) +160m 11:12 / mi
ahr:149 max:169 shoes: Speedcross - Black

Trail run at Hillman. It’s been a long time since we ran here. I forgot how nice the trails are!

Friday Apr 16, 2021 #

4 PM

Run 35:08 intensity: (49 @1) + (8:13 @2) + (26:02 @3) + (4 @4) 3.26 mi (10:47 / mi) +47m 10:19 / mi
ahr:146 max:166 shoes: Ravenna 11

Brr. Back to more normal spring weather.

Thursday Apr 15, 2021 #

5 PM

Bike - Stationary 45:02 intensity: (5:00 @1) + (37:17 @2) + (2:45 @3) 10.95 mi (14.6 mph)
ahr:133 max:146

Wednesday Apr 14, 2021 #

4 PM

Run 1:00:10 intensity: (1:23 @1) + (12:19 @2) + (40:20 @3) + (6:08 @4) 5.17 mi (11:38 / mi) +186m 10:28 / mi
ahr:150 max:170 shoes: Speedcross - Black

Trail run at South Park. Felt much better than this weekend!
7 PM

Strength 18:00 [3]

Tuesday Apr 13, 2021 #

6 PM

Run 50:02 intensity: (41 @1) + (3:13 @2) + (46:08 @3) 4.92 mi (10:10 / mi) +54m 9:50 / mi
ahr:151 max:162 shoes: Ravenna 11

Nice to get out after a long day at work.

Sunday Apr 11, 2021 #

9 AM

Run 50:22 intensity: (5 @0) + (45 @1) + (9:23 @2) + (36:42 @3) + (3:27 @4) 4.32 mi (11:40 / mi) +165m 10:25 / mi
ahr:151 max:170 shoes: Speedcross - Black

Trail run at North Park. Checked out some trails we had never been on before. Legs did not have much energy on the ups.

Saturday Apr 10, 2021 #

6 PM

Run 40:40 intensity: (25 @1) + (8:22 @2) + (31:53 @3) 3.82 mi (10:39 / mi) +28m 10:25 / mi
ahr:145 max:158 shoes: Ravenna 11

Easy evening trot on the Montour.

Friday Apr 9, 2021 #

4 PM

Run 20:05 intensity: (28 @1) + (15:15 @2) + (4:22 @3) 1.66 mi (12:06 / mi) +20m 11:40 / mi
ahr:140 max:149 shoes: Ravenna 11

Thursday Apr 8, 2021 #

4 PM

Bike - Mountain 45:36 intensity: (20:43 @1) + (23:46 @2) + (1:07 @3) 9.85 mi (13.0 mph) +71m
ahr:126 max:148 shoes: Trek Superfly

On the Montour from Tandem. There were more people than usual on this section of trail. GPS jumped in the tunnel...that doesn't usually happen.

Wednesday Apr 7, 2021 #

4 PM

Run 40:42 intensity: (36 @1) + (46 @2) + (37:31 @3) + (1:49 @4) 3.96 mi (10:17 / mi) +53m 9:52 / mi
ahr:156 max:168 shoes: Ravenna 11

Another beautiful day! It's been a warm spring.

Tuesday Apr 6, 2021 #

4 PM

Run 35:05 intensity: (1 @0) + (41 @1) + (3:53 @2) + (30:01 @3) + (29 @4) 3.39 mi (10:21 / mi) +45m 9:56 / mi
ahr:151 max:168 shoes: Ravenna 11

On the trail. Mixed in a few pickups.
7 PM

Strength 15:00 [3]

Monday Apr 5, 2021 #

4 PM

Bike - Mountain 38:02 intensity: (35 @0) + (36:47 @1) + (40 @2) 6.91 mi (10.9 mph) +49m
ahr:107 max:137 shoes: Trek Superfly

Easy spin. I like spring.

Sunday Apr 4, 2021 #

3 PM

Run 32:51 intensity: (11 @1) + (1:13 @2) + (31:19 @3) + (8 @4) 3.46 mi (9:30 / mi) +14m 9:23 / mi
ahr:153 max:167 shoes: Ravenna 11

Another out and back.

Saturday Apr 3, 2021 #

3 PM

Run 33:32 intensity: (19 @1) + (31 @2) + (31:43 @3) + (59 @4) 3.46 mi (9:42 / mi) +25m 9:29 / mi
ahr:156 max:168 shoes: Ravenna 11

Out and back down the road.

Friday Apr 2, 2021 #

4 PM

Bike - Stationary 30:05 intensity: (22 @0) + (10:41 @1) + (19:02 @2) 7.13 mi (14.2 mph)
ahr:124 max:139

Thursday Apr 1, 2021 #

2 PM

Run 39:37 intensity: (45 @1) + (2:32 @2) + (35:23 @3) + (57 @4) 4.04 mi (9:48 / mi) +67m 9:20 / mi
ahr:153 max:169 shoes: Ravenna 11

The weather is all over the place. Tuesday it was 75 and sunny, today it was 35 and snowing.
5 PM

Strength 24:00 [3]

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