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Training Log Archive: Harps

In the 7 days ending Feb 15, 2016:

activity # timemileskm+m
  Cycling8 8:04:53 125.36(15.5/h) 201.74(25.0/h)
  Running3 3:10:38 21.51(8:52) 34.61(5:30) 589
  Weights/core2 1:05:00
  Total12 12:20:31 146.86 236.36 589
  [1-5]12 12:17:53

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Monday Feb 15, 2016 #

10 AM

Running (Trail) 1:47:30 intensity: (7:28 @1) + (53:57 @2) + (26:58 @3) + (15:55 @4) + (3:12 @5) 19.22 km (5:36 / km) +539m 4:54 / km
ahr:147 max:172 shoes: Salomon Spikecross

Finally back to some seasonable weather and bearable conditions. Crickets on the response to a run so did this one solo, kept it light on the hills. Not unexpectedly my legs felt like lead on any elevation gain. Trails are in great shape, very little snow or ice, a good break in the weather with no more snow should dry them up completely and they'll be in ideal shape.
C • I'm no meteorologist... 3

Sunday Feb 14, 2016 #

Event: UKR O Cup
 
11 AM

Cycling (Kickr - Trainerroad) 50:50 intensity: (53 @0) + (26:36 @1) + (22:39 @2) + (42 @3) 18.19 km (21.5 kph)
ahr:123 max:154

Stage 9 Part 1. Kept it at 100%. NP 231W.
12 PM

Cycling (Kickr - Trainerroad) 1:08:31 intensity: (13 @0) + (29:10 @1) + (34:57 @2) + (27 @3) + (3:44 @4) 28.67 km (25.1 kph)
ahr:131 max:165

Stage 9 Part 2: SF/Violator. NP226W.

Will be nice to avoid the trainer for a while now, although worked out well with frigid weather.

Total TSS over 9 days = 900.

Saturday Feb 13, 2016 #

9 AM

Cycling (Kickr - Trainerroad) 53:24 intensity: (18 @0) + (10:25 @1) + (17:11 @2) + (5:12 @3) + (12:09 @4) + (8:09 @5) 22.1 km (24.8 kph)
ahr:146 max:170

ToS Stage 8 Part 1 @95% FTP. This is why there's no mirrors in the pain cave, turning myself inside out and still with one more to go for the day. NP 262W.
10 AM

Cycling (Kickr - Trainerroad) 59:50 intensity: (1 @0) + (13:54 @1) + (20:28 @2) + (11:53 @3) + (12:05 @4) + (1:29 @5) 25.77 km (25.8 kph)
ahr:145 max:169

ToS Stage 8 Part 2 @95% FTP. Somehow felt much better on this one, even though I can barely walk now. NP 243W. One more day!!

Friday Feb 12, 2016 #

11 AM

Cycling (Kickr - Trainerroad) 44:36 intensity: (14 @0) + (13:45 @1) + (14:49 @2) + (6:47 @3) + (8:07 @4) + (54 @5) 19.04 km (25.6 kph)
ahr:140 max:168

Stage 7 done. Homestretch.. NP 265W.

Cycling (Kickr - Trainerroad) 11:49 intensity: (34 @0) + (8:47 @1) + (2:28 @2) 4.47 km (22.7 kph)
ahr:117 max:141

Computer lost connection 11 mins in.... have to re-start to keep myself honest - arghhh!! At least it wasn't near the end.
4 PM

Running (Snow) 53:09 [3] 9.29 km (5:43 / km) +50m 5:34 / km
shoes: Salomon Spikecross

Nice run with DD11 after chatting about the Gators future and just before dusk. Thanks for the Dars butter tart, reminds of summer, oh how I miss thee.

Thursday Feb 11, 2016 #

12 PM

Weights/core (Pilates) 45:00 [1]

7 PM

Cycling (Kickr - Trainerroad) 54:45 intensity: (12 @0) + (15:45 @1) + (15:15 @2) + (13:11 @3) + (10:22 @4) 24.21 km (26.5 kph)
ahr:141 max:165

Stage 6, starting to break. NP 260W.

Wednesday Feb 10, 2016 #

11 AM

Running (Treadmill) 29:59 intensity: (12 @1) + (29:03 @2) + (34 @3) + (10 @5) 6.1 km (4:55 / km)
ahr:144 max:148 shoes: Newton Fate

Easy run in anticipation of tonight's suffering.

Weights/core (Work gym) 20:00 [1]

7 PM

Cycling (Kickr - Trainerroad) 49:29 intensity: (10 @0) + (7:11 @1) + (19:28 @2) + (11:30 @3) + (8:50 @4) + (2:20 @5) 21.46 km (26.0 kph)
ahr:147 max:169

Stage 5: The Wretched. Back to being beaten. NP 266W.

Tuesday Feb 9, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 1:31:39 intensity: (3 @0) + (55:08 @1) + (34:47 @2) + (1:08 @3) + (33 @4) 37.83 km (24.8 kph)
ahr:125 max:161

Stage 4: TGTTOS. NP 208W. Finally an easy one.

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