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Training Log Archive: walk

In the 31 days ending May 31, 2018:

activity # timemileskm+mload
  Road run14 12:20:22 58.71 94.49 6771004.7
  Hiking8 6:20:00 4.56 7.34 40305.0
  Trail run6 5:33:36 20.12(16:35) 32.38(10:18) 492382.2
  Cycling4 3:58:15 50.38(4:44) 81.08(2:56) 215212.1
  Orienteering3 3:18:39 8.1(24:32) 13.03(15:14) 47017 /24c70%230.3
  Stretching12 2:55:0035.0
  Strength4 2:05:0093.8
  Total43 36:30:52 141.87 228.32 189417 /24c70%2263.2
  [1-5]37 33:18:51
averages - weight:150.9lbs

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Thursday May 31, 2018 #

10 AM

Road run intervals 40:49 intensity: (3 @0) + (3:56 @1) + (22:54 @2) + (7:57 @3) + (5:59 @4) 3.23 mi (12:38 / mi) +50m 12:03 / mi
ahr:137 max:161 weight:150lbs shoes: NB M 1400

Wednesday May 30, 2018 #

9 AM

Cycling 58:55 intensity: (56 @1) + (49:39 @2) + (8:20 @3) 11.98 mi (4:55 / mi) +97m 4:48 / mi
ahr:110 max:138 weight:151lbs

Tuesday May 29, 2018 #

9 AM

Road run 56:34 intensity: (2:07 @1) + (23:40 @2) + (20:30 @3) + (10:17 @4) 4.92 mi (11:30 / mi) +36m 11:14 / mi
ahr:143 max:161 weight:150lbs shoes: NB 1400 Black

Stretching warm up/down 5:00 [0]

Monday May 28, 2018 #

10 AM

Road run 1:02:30 intensity: (11 @0) + (6:03 @1) + (26:26 @2) + (27:12 @3) + (2:38 @4) 5.63 mi (11:06 / mi) +26m 10:57 / mi
ahr:139 max:160 weight:151lbs shoes: NB 1400 Orange

11 AM

Stretching 15:00 [0]

3 PM

Hiking 1:00:00 [1]
shoes: XA Comp 2 XCR

Sunday May 27, 2018 #

Note

Saturday May 26, 2018 #

Note

Friday May 25, 2018 #

Event: Westchester County Challenge
 
4 PM

Orienteering 32:49 intensity: (21 @0) + (7:54 @1) + (22:08 @2) + (2:18 @3) + (8 @4) 2.48 km (13:15 / km) +76m 11:29 / km
ahr:128 max:155 weight:150lbs shoes: X-Talons 5

Thursday May 24, 2018 #

9 AM

Cycling 1:22:41 intensity: (4:11 @0) + (1:14:35 @1) + (3:55 @2) 15.41 mi (5:22 / mi) +104m 5:15 / mi
ahr:106 max:142 weight:150lbs

Wednesday May 23, 2018 #

10 AM

Road run long 1:27:16 intensity: (6:04 @1) + (41:17 @2) + (39:55 @3) 6.23 mi (14:00 / mi) +130m 13:09 / mi
ahr:136 max:152 weight:150lbs shoes: X-Talons 5

Tuesday May 22, 2018 #

Note
weight:150lbs (rest day)

Monday May 21, 2018 #

Hiking 20:00 [1] 1.14 mi (17:32 / mi) +10m 17:05 / mi
shoes: Salomon XA 2

9 AM

Road run intervals (Burfoot repeats) 58:45 intensity: (4:03 @1) + (38:25 @2) + (16:12 @3) + (5 @4) 5.04 mi (11:39 / mi) +35m 11:25 / mi
ahr:136 max:155 weight:151lbs shoes: NB 1400 Black

7 PM

Hiking 2:00:00 [1]
shoes: Salomon XA Comp 3W

Sunday May 20, 2018 #

10 AM

Trail run hills 1:08:55 intensity: (4:33 @0) + (19:15 @1) + (40:30 @2) + (4:37 @3) 3.7 mi (18:37 / mi) +94m 17:15 / mi
ahr:121 max:150 shoes: X-Talons 5

3 PM

Note

Saturday May 19, 2018 #

Strength 35:00 [1]
weight:151lbs

Friday May 18, 2018 #

9 AM

Trail run 45:01 intensity: (9:02 @1) + (35:33 @2) + (26 @3) 3.19 mi (14:07 / mi) +12m 13:57 / mi
ahr:127 max:149 weight:150lbs shoes: X-Talon 4

Thursday May 17, 2018 #

9 AM

Road run intervals 38:15 intensity: (4:32 @1) + (21:22 @2) + (9:26 @3) + (2:41 @4) + (14 @5) 3.15 mi (12:09 / mi) +45m 11:38 / mi
ahr:136 max:170 weight:151lbs shoes: Road-X 233

Stretching 20:00 [0]

8 PM

Hiking 20:00 [1] 1.14 mi (17:32 / mi) +10m 17:05 / mi

Wednesday May 16, 2018 #

9 AM

Road run 53:43 intensity: (28 @0) + (4:25 @1) + (48:50 @2) 4.91 mi (10:56 / mi) +36m 10:42 / mi
ahr:131 max:141 weight:151lbs shoes: NB 1400 Orange

Tuesday May 15, 2018 #

9 AM

Stretching 15:00 [0]
weight:151lbs

Strength 30:00 [1]

Monday May 14, 2018 #

10 AM

Road run long 1:28:24 intensity: (32 @0) + (10:34 @1) + (1:17:18 @2) 7.48 mi (11:49 / mi) +128m 11:13 / mi
ahr:131 max:141 weight:151lbs shoes: NB 1400 Black

3 PM

Hiking (Mowing ) 1:00:00 [1]
shoes: Salomon XA Comp 3W

6 PM

Note

Sunday May 13, 2018 #

10 AM

Stretching 15:00 [0]
weight:150lbs

Strength 15:00 [1]

11 AM

Road run 36:48 intensity: (6:55 @1) + (20:26 @2) + (7:52 @3) + (1:35 @4) 3.1 mi (11:52 / mi) +25m 11:35 / mi
ahr:134 max:156 shoes: NB 1400 Orange

Saturday May 12, 2018 #

9 AM

Trail run 1:15:12 intensity: (4:27 @0) + (25:22 @1) + (41:29 @2) + (3:36 @3) + (18 @4) 4.05 mi (18:34 / mi) +205m 16:03 / mi
ahr:121 max:159 weight:152lbs shoes: X-Talons 5

Friday May 11, 2018 #

10 AM

Trail run 43:35 [3] 3.09 mi (14:07 / mi) +34m 13:39 / mi
ahr:131 max:154 weight:151lbs shoes: X-Talon 4

Road run 1 [0] +12m
ahr:131 max:153

11 AM

Stretching 30:00 [0]

8 PM

Hiking 20:00 [2] 1.14 mi (17:32 / mi) +10m 17:05 / mi

Thursday May 10, 2018 #

10 AM

Road run intervals 37:06 intensity: (19 @0) + (6:09 @1) + (18:45 @2) + (10:07 @3) + (1:46 @4) 3.11 mi (11:56 / mi) +31m 11:34 / mi
ahr:134 max:159 weight:151lbs shoes: NB M 1400

7 PM

Hiking 20:00 [1] 1.14 mi (17:32 / mi) +10m 17:05 / mi

Wednesday May 9, 2018 #

10 AM

Trail run long 1:33:20 intensity: (17 @0) + (21:07 @1) + (52:49 @2) + (17:55 @3) + (1:12 @4) 5.8 mi (16:06 / mi) +119m 15:07 / mi
ahr:131 max:159 weight:152lbs shoes: X-Talon 4

Tuesday May 8, 2018 #

10 AM

Cycling 51:01 intensity: (37:01 @1) + (14:00 @2) 12.93 mi (3:57 / mi)
ahr:95 max:98 weight:152lbs

Monday May 7, 2018 #

Note

9 AM

Road run (+SM pickup) 1:30:54 intensity: (52 @0) + (36:59 @1) + (27:19 @2) + (13:50 @3) + (1:44 @4) + (10:10 @5) 5.09 mi (17:51 / mi) +39m 17:26 / mi
ahr:129 max:189 weight:152lbs shoes: NB 1400 Orange

1 PM

Hiking 1:00:00 [2]
shoes: Salomon XA Comp 3W

Sunday May 6, 2018 #

Strength 45:00 [1]

Note

Saturday May 5, 2018 #

Event: WCOC Paugussett State Forest
 
11 AM

Orienteering race 1:32:11 intensity: (4:46 @1) + (1:10:47 @2) + (14:47 @3) + (1:49 @4) + (2 @5) *** 5.55 km (16:36 / km) +197m 14:06 / km
ahr:136 max:174 spiked:7/10c weight:151lbs shoes: X-Talons 5


GREEN - Splits

Friday May 4, 2018 #

8 AM

Stretching 5:00 [0]

9 AM

Road run 37:44 intensity: (21 @0) + (2:07 @1) + (18:49 @2) + (15:14 @3) + (1:13 @4) 3.11 mi (12:08 / mi) +39m 11:41 / mi
ahr:140 max:161 weight:151lbs shoes: Nike Run

Stretching 20:00 [0]

Thursday May 3, 2018 #

Note

10 AM

Cycling 45:38 intensity: (11:50 @1) + (33:48 @2) 10.06 mi (4:32 / mi) +13m 4:31 / mi
ahr:124 max:141 weight:151lbs

Wednesday May 2, 2018 #

9 AM

Stretching warm up/down 5:00 [0]

10 AM

Road run 51:33 intensity: (2:41 @1) + (32:23 @2) + (8:00 @3) + (8:29 @4) 3.71 mi (13:54 / mi) +45m 13:23 / mi
ahr:138 max:166 weight:151lbs shoes: NB 1400 Black

Stretching warm up/down 20:00 [0]

Tuesday May 1, 2018 #

8 AM

Note

11 AM

Trail run warm up/down 7:33 intensity: (16 @0) + (1:47 @1) + (3:17 @2) + (2:11 @3) + (2 @4) 0.47 km (16:10 / km) +27m 12:35 / km
ahr:132 max:155 shoes: OROC 280

Orienteering 1:13:39 intensity: (9 @0) + (2:00 @1) + (57:52 @2) + (12:48 @3) + (46 @4) + (4 @5) 5.01 km (14:43 / km) +198m 12:17 / km
ahr:136 max:174 spiked:10/14c weight:151lbs shoes: OROC 280

4 PM

Stretching 20:00 [0]

8 PM

Note

9 PM

Stretching 5:00 [0]

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