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Training Log Archive: syd

In the 7 days ending Sep 19, 2021:

activity # timemileskm+m
  Run5 2:58:29 17.58(10:09) 28.29(6:19) 272
  Bike - Mountain 2 1:07:47 12.29(10.9/h) 19.78(17.5/h) 210
  Bike - Stationary 1 52:01 11.85(13.7/h) 19.07(22.0/h)
  Strength1 20:00
  Total9 5:18:17 41.72 67.15 481
  [1-5]9 5:13:56

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MoTuWeThFrSaSu

Sunday Sep 19, 2021 #

7 AM

Run 11:35 intensity: (21 @1) + (5:49 @2) + (4:40 @3) + (45 @4) 1.21 mi (9:34 / mi) +23m 9:03 / mi
ahr:145 max:170 shoes: Launch 8 - Black

Warmup.

Run 25:21 intensity: (3 @3) + (1:24 @4) + (23:54 @5) 3.1 mi (8:11 / mi) +62m 7:42 / mi
ahr:181 max:191 shoes: Inov8 - Blue

Local 5k (trail) at South Park. Based on the website we assumed this would be a small event. We were correct, around 30 people showed up to run. It was fine - I could still see people almost the whole time, but it was never hard to pass (or be passed). First part of the race was up to the wave pool. I pushed up the hill while trying to save some energy for the rest of the race. Then there was a loop around the wave pool parking lot. I couldn’t get my legs to turnover as fast as I wanted so a couple people I climbed with pulled away here. And then back down to the finish. Had the trail mostly to myself at this point. Tried to keep up a good pace. Fun race. Happy with my effort. We should do more local trail races.

Run 8:43 intensity: (4 @1) + (3:19 @2) + (5:20 @3) 0.73 mi (11:56 / mi) +11m 11:24 / mi
ahr:143 max:152 shoes: Inov8 - Blue

Warm down.
6 PM

Bike - Mountain 35:16 intensity: (33:35 @1) + (1:41 @2) 6.08 mi (10.3 mph) +101m
ahr:115 max:136 shoes: Trek Superfly

Another enjoyable evening excursion.

Saturday Sep 18, 2021 #

8 AM

Run 20:15 intensity: (1:28 @1) + (13:07 @2) + (5:40 @3) 1.79 mi (11:19 / mi) +24m 10:52 / mi
ahr:139 max:151 shoes: Launch 8 - Black

Shaking out the legs.
6 PM

Bike - Mountain 32:31 intensity: (19:40 @1) + (11:50 @2) + (1:01 @3) 6.21 mi (11.5 mph) +108m
ahr:123 max:149 shoes: Trek Superfly

Very pleasant evening ride.

Friday Sep 17, 2021 #

4 PM

Run 39:19 intensity: (48 @1) + (2:44 @2) + (35:47 @3) 3.76 mi (10:27 / mi) +76m 9:50 / mi
ahr:148 max:156 shoes: Launch 8 - Black

Thursday Sep 16, 2021 #

5 PM

Bike - Stationary 52:01 intensity: (4:21 @0) + (47:36 @1) + (4 @2) 11.85 mi (13.7 mph)
ahr:109 max:127

Wednesday Sep 15, 2021 #

4 PM

Run 41:12 intensity: (1:17 @1) + (12:01 @2) + (24:58 @3) + (2:56 @4) 4.24 mi (9:43 / mi) +31m 9:30 / mi
ahr:147 max:172 shoes: Launch 8 - Black

Started out in the pouring rain. It tapered off after a few minutes so we should have just waited it out. Ah well. 4x90s fast.

Tuesday Sep 14, 2021 #

6 PM

Run 32:04 intensity: (1:32 @1) + (29:32 @2) + (1:00 @3) 2.75 mi (11:40 / mi) +46m 11:05 / mi
ahr:134 max:146 shoes: Launch 8 - Black

7 PM

Strength 20:00 [3]

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