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Training Log Archive: jcampbell

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Cycling6 8:41:14 119.94(4:21) 193.02(2:42) 491
  running8 5:53:39 40.11(8:49) 64.55(5:29) 170
  Stretching8 1:30:20
  walking1 1:07:32 2.56(26:21) 4.12(16:23) 53
  Erg3 1:05:13 12.57(5:11) 20.23(3:13)
  Orienteering1 31:46 3.29(9:39) 5.3(6:00) 2
  Total22 18:49:44 178.48 287.23 715
  [1-5]19 17:19:24
averages - sleep:7.3 rhr:63

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Friday May 31, 2019 #

5 AM

Cycling 43:57 [3] 11.93 mi (3:41 / mi) +13m 3:40 / mi
ahr:124 max:182 rhr:64 slept:7.4 shoes: Trek Domane SL6 Bike

5.50am. 68 degF Cycled the loop and down trail to end below South Street bridge and back. Lovely morning with the just just risen. Slow in parts due to debris on road /trail from storms yesterday. A good way to start the day.

Thursday May 30, 2019 #

6 AM

Erg 25:03 [3] 8.53 km (2:56 / km)
ahr:122 max:148 rhr:66 slept:5.75

6.05am: Too sticky outside to go for a run so erg’d instead. Good steady cadence to 5 of my favorite Runrig songs. Resistance level 7.

Tuesday May 28, 2019 #

6 AM

running 35:32 [3] 4.07 mi (8:44 / mi) +24m 8:35 / mi
ahr:139 max:159 rhr:64 slept:7.6 shoes: Altra Superior 4.0

6.05am: 66 degF 80% humidity. Run along the river.

Stretching 10:30 [0]

Stretching after run.

Monday May 27, 2019 #

8 AM

Cycling 47:51 [3] 12.22 mi (3:55 / mi)
ahr:122 max:182 rhr:64 slept:6.9 shoes: Trek Domane SL6 Bike

8.50 am: Sunny 72 degF, 55% humidity. Nice day for a gentle ride round the loop and down trail to end below South St bridge and back. A lot of people out on path and Kelly Drive, so pace varied to get past people.

Sunday May 26, 2019 #

9 AM

running 27:20 [2] 3.01 mi (9:05 / mi)
ahr:142 max:161 rhr:65 slept:7.4 shoes: Altra Superior 4.0

9.10am: 77 degF and 75% humidity. Train blocking track crossing so back tracked and out the Parkway. Ran out to beyond Kelly statue and back to water stop at statue. Struggling today, tired and humidity getting to me.

running 15:08 [3] 1.69 mi (8:57 / mi) +12m 8:46 / mi
ahr:152 max:164 shoes: Altra Superior 4.0

After rest at Kelly statue, ran back to Lloyd Hall. Definitely an off day or the summer running is going to be miserable.

running 7:48 [1] 0.84 mi (9:17 / mi)
ahr:144 max:164 shoes: Altra Superior 4.0

Saw Carol at Lloyd Hall waiting for Ann-Marie. Chatted for a bit then plodded home via the Parkway.

Stretching 11:00 [0]

Stretching after run.

Saturday May 25, 2019 #

8 AM

Cycling 3:25:19 [2] 42.66 mi (4:49 / mi) +273m 4:43 / mi
ahr:131 max:193 rhr:61 slept:8.4 shoes: Bike: Jamis Coda Comp - hybrid

8.05am: 59 degF when we started out. Carol and I cycled out to Valley Forge and back. Stopped off for a coffee at the Conshohocken coffee shop, the Riverbend bike shop has taken it over and it will be good to know the the hours open will now be predictable.
A good ride, just the right length.

Friday May 24, 2019 #

5 AM

running 41:05 [2] 4.58 mi (8:58 / mi) +22m 8:50 / mi
ahr:141 max:158 rhr:66 slept:7.5 shoes: Altra Superior 4.0

5.30am: Blue sky, 67degF. Run along the river. Beautiful morning.

Stretching 11:00 [0]

Stretching after run.

Thursday May 23, 2019 #

5 AM

running 40:50 [3] 4.6 mi (8:53 / mi) +22m 8:45 / mi
ahr:140 max:155 rhr:64 slept:6.6 shoes: Altra Superior 4.0

5.40am: 62degF and cloudy. Run along the river.

Stretching 11:20 [0]

Stretching after run.

Wednesday May 22, 2019 #

5 AM

Erg 20:05 [3] 7.19 km (2:48 / km)
ahr:71 max:138 rhr:64 slept:6.75

5.25am: Consistent cadence to Ian Dury and The Blockheads music. Resistance level 7.

Tuesday May 21, 2019 #

6 AM

running 34:23 [4] 4.08 mi (8:26 / mi) +25m 8:16 / mi
ahr:148 max:168 rhr:61 slept:8.1 shoes: Altra Superior 4.0

6.35am: 62 degF and partly sunny, gorgeous morning for a run along the river.

Stretching 11:40 [0]

Stretching after run.

Monday May 20, 2019 #

5 AM

Cycling 42:26 [4] 12.1 mi (3:30 / mi)
ahr:128 max:175 rhr:64 slept:7.2 shoes: Trek Domane SL6 Bike

5.40am: 68 degF partly sunny. Felt good to get out on a beautiful morning. Cycled the loop and down trail to end below south St bridge and back home. Good cadence the whole way.

Sunday May 19, 2019 #

8 AM

Cycling 2:00:15 [2] 23.71 mi (5:04 / mi) +190m 4:57 / mi
ahr:125 max:164 rhr:54 slept:7.0 shoes: Bike: Jamis Coda Comp - hybrid

8.50am: Nice sunny day 68 degF. Carol and cycled out to the coffee shop at Spring Mill and back. Gentle pace.

Sprint1 - Splits

Sprint2 - Splits

Saturday May 18, 2019 #

Stretching 11:30 [0]

Stretching after run.
9 AM

running 58:27 [3] 6.54 mi (8:56 / mi) +53m 8:43 / mi
ahr:150 max:168 rhr:64 slept:8.5 shoes: Altra Superior 4.0

9.15am: Sunny 63 degF. Ran out West River Dr to Strawberry Mansion Bridge over Bridge and back via Kelly Dr. a regatta going on so slow in spots weaving around traffic. Time did not include a couple of stops for water. Stopped at Lloyd Hall.

running 8:35 [3] 0.99 mi (8:40 / mi)
ahr:155 max:165 shoes: Altra Superior 4.0

Run back from Lloyd Hall.

Friday May 17, 2019 #

Stretching 12:00 [0]

Stretching after run
5 AM

running 22:33 [3] 2.6 mi (8:40 / mi)
ahr:145 max:156 rhr:64 slept:6.75 shoes: Altra Superior 4.0

5.40am: 60 degF and partly cloudy. Train blocking tracks so ran out via the Parkway and along the river. Nice morning for a run. Stopped at Columbia bridge and watched the dragon boat practice.

running 21:31 [3] 2.52 mi (8:32 / mi) +13m 8:24 / mi
ahr:152 max:167 shoes: Altra Superior 4.0

6.05am: Run back from Columbia bridge. Feel a bit stodgy but jus need to get out more often. Good start to the day.

Wednesday May 15, 2019 #

6 PM

Orienteering 15:52 [4] 1.6 mi (9:55 / mi) +2m 9:53 / mi
ahr:160 max:170 shoes: Altra Superior 4.0

6.10pm: DVOA Sprint Series FDR Park, Philadelphia: Course 2
Haven’t run or even been in this park before. Fun sprint course. Slow into 2 and 8, otherwise not thinking far enough ahead and the body only will go so fast these days!
Thanks Sandy and crew for a fun event.

Orienteering 15:54 [4] 1.69 mi (9:24 / mi)
ahr:170 max:200 rhr:64 slept:7.8 shoes: Altra Superior 4.0

6.35pm: DVOA Sprint Series - FDR Park, Philadelphia: Course 1
Never run here before or even been in the park. The Swedish Museum is worth a visit and there is a current exhibit about Bjorg Kjellstrom.
The second of the two courses I ran. Glad I ran course 2 first as this one was much wetter underfoot. Only time really lost was from 7-8 when I went too far NE as opposed to E.

Sprint1 - Splits

Sprint2 - Splits

Tuesday May 14, 2019 #

6 AM

Erg 20:05 [3] 4.51 km (4:27 / km)
ahr:71 max:84 rhr:64

6.30am: Decent erg session to Amy McDonald tunes. Resistance level 7.

Saturday May 11, 2019 #

4 PM

Cycling 1:01:26 [3] 17.32 mi (3:33 / mi) +14m 3:32 / mi
ahr:133 max:188 shoes: Trek Domane SL6 Bike

4-12pm: 69 degF and cloudy. Cycled out West River Dr to Falls Bridge and back to point road closed to traffic and back to Falls Bridge. With no traffic or people kept up a decent cadence considering lack of cycling so far this year. Came back on Kelly Dr, busy with Dad Vail regatta going on, and down to beyond South street bridge on trail and back ho e. Good to be out as muscles sore from running yesterday.

Friday May 10, 2019 #

Stretching 11:20 [0]

Stretching after run.
5 AM

running 20:41 [2] 2.34 mi (8:50 / mi)
ahr:143 max:156 rhr:64 slept:7.1 shoes: Altra Superior 4.0

5-45am: 58 degF. What seems like the first run in a while so took it easy as felt a bit like a slug. Run along the river.

running 19:46 [2] 2.25 mi (8:47 / mi)
ahr:153 max:164 shoes: Altra Superior 4.0

Run back along river from turning point beyond the fairies statue.

Sunday May 5, 2019 #

4 AM

walking 1:07:32 [3] 2.56 mi (26:21 / mi) +53m 24:47 / mi
ahr:85 max:111

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