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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: inTIMidator

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Road Running13 8:57:03 57.86(9:17) 93.11(5:46) 297
  Road Biking4 6:00:39 101.7(16.9/h) 163.67(27.2/h) 423
  Sailing4 4:10:00
  Bike Commute3 3:20:18 52.23(15.6/h) 84.05(25.2/h) 234
  MTB2 2:11:16 18.44(8.4/h) 29.68(13.6/h) 16
  Strength Training3 1:20:00
  Total29 25:59:16 230.22 370.51 970
  [1-5]29 25:58:49
averages - sleep:7.5 rhr:59

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Thursday Jul 30, 2015 #

10 AM

Strength Training 25:00 [3]

Only had time for 2 sets, was moving a little slow.

Two sets
25# KB Swing x 15
25# KB Shoulder Press x 15
45# Chest Press x 15
95# Back Squat x 10
25# KB Single Leg KB DL x 12 each leg
110# Lat Pulldown x 15
110# Row x 15
5 PM

MTB 21:02 [2] 6.21 km (17.7 kph) +16m

Short ride to try out a new demo saddle.

Tuesday Jul 28, 2015 #

7 AM

Road Running 41:54 intensity: (27 @1) + (12:45 @2) + (28:42 @3) 7.24 km (5:47 / km) +24m 5:42 / km
ahr:145 max:154 shoes: Saucony Kinvara 4 - Red

5 PM

Road Running 20:43 intensity: (3 @0) + (25 @1) + (8:55 @2) + (10:44 @3) + (36 @4) 3.72 km (5:34 / km) +12m 5:29 / km
ahr:143 max:162 shoes: Saucony Kinvara 4 - Red

Sunday Jul 26, 2015 #

9 AM

Road Biking 2:20:09 intensity: (34 @1) + (35:48 @2) + (1:39:07 @3) + (4:40 @4) 68.68 km (29.4 kph) +230m
ahr:147 max:168

12 PM

Road Running 1:05:20 intensity: (20 @1) + (17:59 @2) + (47:01 @3) 10.07 km (6:29 / km) +16m 6:26 / km
ahr:144 max:155 shoes: Saucony Kinvara 4 - Red

Fatigue and heat, slower then my normal pace.

Saturday Jul 25, 2015 #

2 PM

MTB 1:50:14 [1] 23.47 km (12.8 kph)

Casual ride with my lady along the water in the Hammer and Burlington. The AC in my car decided to quit on the way over so the ride home sucked.

Thursday Jul 23, 2015 #

6 AM

Bike Commute 1:01:31 intensity: (1:33 @1) + (22:17 @2) + (33:21 @3) + (4:20 @4) 24.46 km (23.9 kph) +143m
ahr:144 max:167

12 PM

Road Running 33:00 intensity: (20 @1) + (1:05 @2) + (26:08 @3) + (4:42 @4) + (45 @5) 5.95 km (5:33 / km) +18m 5:28 / km
ahr:155 max:190 shoes: Saucony Kinvara 4 - Red

5 PM

Bike Commute 55:14 intensity: (2:40 @1) + (31:48 @2) + (19:45 @3) + (1:01 @4) 25.23 km (27.4 kph) +51m
ahr:138 max:167

Tuesday Jul 21, 2015 #

Strength Training 30:00 [3]

Living room workout

Three sets
20# KB Swing x 25
20# Shoulder Press x 15
20# Bicept Curl x 15
20# Single Leg KB DL x 12 each leg
Plank 60s

Monday Jul 20, 2015 #

12 PM

Road Running 30:48 [3] 5.49 km (5:37 / km) +17m 5:31 / km
shoes: Saucony Kinvara 4 - Red

Saturday Jul 18, 2015 #

8 AM

Road Biking 2:55:34 intensity: (25 @1) + (19:24 @2) + (1:58:33 @3) + (37:12 @4) 84.36 km (28.8 kph) +175m
ahr:153 max:175

Wednesday Jul 15, 2015 #

12 PM

Road Running 40:46 intensity: (4 @0) + (4 @1) + (4:18 @2) + (30:28 @3) + (3:50 @4) + (2:02 @5) 7.34 km (5:33 / km) +33m 5:26 / km
ahr:155 max:224 shoes: Saucony Kinvara 4 - Red

Monday Jul 13, 2015 #

12 PM

Road Running 40:56 intensity: (4 @0) + (5 @1) + (4:57 @2) + (30:18 @3) + (5:32 @4) 7.31 km (5:36 / km) +32m 5:29 / km
ahr:151 max:166 shoes: Saucony Kinvara 4 - Red

6 PM

Road Running 33:36 intensity: (32 @1) + (8:20 @2) + (24:44 @3) 5.91 km (5:41 / km) +19m 5:36 / km
ahr:145 max:157 shoes: Saucony Kinvara 4 - Red

Sunday Jul 12, 2015 #

1 PM

Road Running tempo 52:22 intensity: (32 @1) + (4:31 @2) + (26:04 @3) + (21:15 @4) 8.86 km (5:55 / km) +20m 5:51 / km
ahr:156 max:175 shoes: Saucony Kinvara 4 - Red

Saturday Jul 11, 2015 #

10 AM

Road Biking warm up/down 21:47 [1] 5.29 km (14.6 kph) +3m

Casual ride to watch the start of the LO300.
11 AM

Road Biking warm up/down 23:09 [1] 5.34 km (13.8 kph) +15m

Thursday Jul 9, 2015 #

12 PM

Road Running tempo 38:24 intensity: (2 @0) + (2 @1) + (57 @2) + (25:03 @3) + (12:20 @4) 7.42 km (5:11 / km) +33m 5:04 / km
ahr:157 max:169 shoes: Saucony Kinvara 4 - Red

6 PM

Road Running tempo 49:01 intensity: (28 @1) + (7:04 @2) + (23:59 @3) + (17:30 @4) 8.8 km (5:34 / km) +19m 5:31 / km
ahr:153 max:171 shoes: Saucony Kinvara 4 - Red

Monday Jul 6, 2015 #

Note
rhr:59 slept:7.5

12 PM

Road Running 43:02 intensity: (10 @0) + (30 @1) + (9:56 @2) + (32:26 @3) 7.0 km (6:09 / km) +34m 6:00 / km
ahr:144 max:159 shoes: Saucony Kinvara 4 - Red

...yah...its was hot
7 PM

Bike Commute 46:27 intensity: (56 @1) + (19:25 @2) + (23:18 @3) + (2:48 @4) 18.78 km (24.3 kph) +23m
ahr:143 max:172

Bike Commute 37:06 intensity: (1:11 @1) + (21:05 @2) + (13:06 @3) + (1:44 @4) 15.58 km (25.2 kph) +17m
ahr:138 max:168

Sunday Jul 5, 2015 #

2 PM

Sailing 1:05:00 [3]

Saturday Jul 4, 2015 #

11 AM

Sailing 1:05:00 [1]

1 PM

Sailing 1:00:00 [1]

2 PM

Sailing 1:00:00 [1]

Friday Jul 3, 2015 #

Strength Training 25:00 [3]

Two sets
25# KB Swing x 25
30# Shoulder Press x 15
45# Chest Press x 15
20# Single Leg KB DL x 12 each leg
90# Lat Pulldown x 15
90# Row x 15
Plank 60s

Wednesday Jul 1, 2015 #

1 PM

Road Running 47:11 intensity: (4 @0) + (7 @1) + (2:46 @2) + (41:28 @3) + (2:44 @4) + (2 @5) 8.0 km (5:54 / km) +20m 5:49 / km
ahr:151 max:179 shoes: Saucony Kinvara 4 - Red

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