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Training Log Archive: spinner

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Running3 3:32:45 22.97(9:16) 36.97(5:45) 117
  XC Skiing - Skate1 1:36:10 12.58(7:39) 20.24(4:45) 429
  Cycling - Stationary2 1:06:00
  Total6 6:14:55 35.55 57.21 546
  [1-5]6 6:14:37

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MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

Note
(sick)

Saturday Jan 18, 2014 #

3 PM

XC Skiing - Skate (Skate) 1:36:10 intensity: (12:33 @1) + (59:51 @2) + (23:46 @3) 20.24 km (4:45 / km) +429m 4:18 / km
ahr:153 max:178

Skiing from P8 to Keogan and a bit south on Ridge road.

Friday Jan 17, 2014 #

12 PM

Running long 1:34:03 intensity: (50 @1) + (5:13 @2) + (1:27:07 @3) + (53 @4) 16.68 km (5:38 / km) +70m 5:31 / km
ahr:170 max:181 shoes: Saucony triumph 9

Long run from Algonquin College during my 4.5h break between classes. ran mostly on paths which were a bit rough but solid. running on uneven ground was nice for change though. I saw a lot of ducks, all the streams I ran by seemed to be packed with them.
C • Excellent run Alex! 1

Thursday Jan 16, 2014 #

Cycling - Stationary 30:00 [2]

Wednesday Jan 15, 2014 #

6 PM

Running 1:24:42 intensity: (18 @0) + (8:51 @1) + (27:01 @2) + (32:51 @3) + (15:29 @4) + (12 @5) 12.99 km (6:31 / km) +47m 6:24 / km
ahr:162 max:191 shoes: Saucony triumph 9

OOC running training. did 3 set of 500m, 1000m, 500m, and 2 hills. had to catch up to someone on each of the intervals after giving that person a head start.

Tuesday Jan 14, 2014 #

Running 34:00 [3] 7.3 km (4:39 / km)
ahr:178 max:182 shoes: Saucony triumph 9

Monday Jan 13, 2014 #

Cycling - Stationary 36:00 [2]

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