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Training Log Archive: Harps

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Cycling15 24:55:27 434.61(17.4/h) 699.44(28.1/h) 6884
  Running13 10:06:04 81.67(7:25) 131.44(4:37) 1024
  Swimming7 3:37:57 6.44(33:49) 10.37(21:01) 26
  Paddling3 2:59:59 14.15(4.7/h) 22.77(7.6/h) 60
  Weights/core2 40:00
  Total37 42:19:27 536.88 864.02 7994
  [1-5]37 42:12:51
averages - rhr:50

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Thursday Jul 27, 2017 #

12 PM

Running (Road/trail) 44:09 intensity: (7 @0) + (3:10 @1) + (7:53 @2) + (9:00 @3) + (16:19 @4) + (7:40 @5) 9.83 km (4:29 / km) +42m 4:24 / km
ahr:156 max:195 shoes: Newton Running Gravity V

Tuesday Jul 25, 2017 #

3 PM

Running (Trail) 56:06 intensity: (41 @0) + (3:39 @1) + (13:54 @2) + (13:54 @3) + (7:47 @4) + (16:11 @5) 10.6 km (5:17 / km) +147m 4:57 / km
ahr:159 max:224 shoes: Newton Running Gravity V

Monday Jul 24, 2017 #

6 PM

Running (Road/trail) 43:47 intensity: (22:30 @2) + (14:31 @3) + (5:17 @4) + (1:29 @5) 8.72 km (5:01 / km) +140m 4:39 / km
ahr:147 max:180 shoes: Newton Running Gravity V

Run in Bethesda while in meetings.

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Sunday Jul 23, 2017 #

11 AM

Cycling (MTB) 1:56:45 intensity: (46 @0) + (1:57 @1) + (1:00:45 @2) + (40:54 @3) + (11:54 @4) + (29 @5) 23.47 km (12.1 kph) +378m
ahr:146 max:169

Hydrocut with Al.

Saturday Jul 22, 2017 #

8 AM

Swimming race (Open-water) 18:55 intensity: (6:08 @2) + (12:47 @3) 1.04 km (18:09 / km) +23m 16:21 / km
ahr:150 max:156

9 AM

Cycling race (Road) 1:02:16 intensity: (24 @0) + (5:48 @3) + (55:00 @4) + (1:04 @5) 39.25 km (37.8 kph) +35m
ahr:162 max:173 shoes: Newton Fate 2

10 AM

Running race (Road) 41:44 intensity: (1:06 @3) + (23:54 @4) + (16:44 @5) 9.73 km (4:17 / km) +3m 4:17 / km
ahr:167 max:177 shoes: Newton Running Gravity V

Friday Jul 21, 2017 #

7 AM

Swimming 37:16 [1] 1.7 km (21:55 / km)

12 PM

Cycling 26:28 intensity: (5:39 @1) + (14:05 @2) + (5:42 @3) + (1:02 @4) 11.16 km (25.3 kph) +134m
ahr:137 max:162

Lunch ride fail, one of my crankarms fell off, f*ck - too much power!!! ;)
C • On a similar note... 1

Thursday Jul 20, 2017 #

11 AM

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

Running intervals (Treadmill) 40:01 intensity: (14:34 @2) + (20:22 @3) + (4:36 @4) + (29 @5) 8.7 km (4:36 / km)
ahr:151 max:171 shoes: Newton Fate 2

Wednesday Jul 19, 2017 #

7 AM

Swimming 46:44 [1] 2.0 km (23:22 / km)

12 PM

Cycling 1:49:17 intensity: (7:02 @1) + (30:44 @2) + (53:15 @3) + (18:01 @4) + (15 @5) 57.14 km (31.4 kph) +593m
ahr:148 max:170

Tuesday Jul 18, 2017 #

11 AM

Running (Road) 59:17 intensity: (9 @0) + (1:42 @1) + (13:36 @2) + (19:45 @3) + (23:42 @4) + (23 @5) 13.04 km (4:33 / km) +53m 4:27 / km
ahr:152 max:169 shoes: Newton Fate 2

7 PM

Cycling 1:06:15 intensity: (6 @0) + (3:55 @1) + (52:33 @2) + (9:41 @3) 32.35 km (29.3 kph) +380m
ahr:138 max:155

Monday Jul 17, 2017 #

Note
(rest day)

Sunday Jul 16, 2017 #

3 PM

Cycling (Road) 1:33:02 intensity: (3 @0) + (10:02 @1) + (1:01:58 @2) + (14:35 @3) + (6:24 @4) 46.35 km (29.9 kph) +291m
ahr:138 max:168

The only window I had was late afternoon in the rain but I took it and tried to keep a good pace on one of my favorite loops with some great hills (AP profile looks nothing like the real thing; showing the 1st SR climb up the escarpment is only around 10m!?!). Felt good but certainly had to take it slow on descents as my brakes were slick along with my wet hands on the slippery bars. Even had thunder/lightning for the last half to make it interesting (in a bad way). NP 250W.
C • Like a true Dad, you've fot... 4

Saturday Jul 15, 2017 #

9 AM

Running (Road) 58:24 intensity: (7:11 @2) + (24:46 @3) + (24:38 @4) + (1:49 @5) 12.77 km (4:34 / km) +160m 4:18 / km
ahr:157 max:173 shoes: Newton Running Gravity V

2 PM

Cycling (MTB) 57:29 intensity: (4:45 @1) + (29:31 @2) + (19:27 @3) + (3:29 @4) + (17 @5) 14.54 km (15.2 kph) +217m
ahr:142 max:169

Keslo while visiting Springridge with the fam.

Friday Jul 14, 2017 #

12 PM

Swimming 41:20 [1] 2.0 km (20:40 / km)

3 PM

Cycling 1:14:02 intensity: (6 @0) + (3:24 @1) + (40:52 @2) + (24:11 @3) + (5:10 @4) + (19 @5) 36.75 km (29.8 kph) +320m
ahr:145 max:169

Thursday Jul 13, 2017 #

12 PM

Running intervals (Treadmill) 44:59 intensity: (13:54 @2) + (16:30 @3) + (11:29 @4) + (3:06 @5) 9.71 km (4:38 / km)
ahr:154 max:182 shoes: Newton Fate 2

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

Wednesday Jul 12, 2017 #

7 AM

Swimming (Pool) 35:23 [1] 1.6 km (22:07 / km)
rhr:51

12 PM

Cycling (Tri bike) 1:34:37 intensity: (4:00 @1) + (19:21 @2) + (46:59 @3) + (23:55 @4) + (22 @5) 51.55 km (32.7 kph) +387m
ahr:152 max:170

2 PM

Running (Road) 8:01 intensity: (59 @2) + (1:50 @3) + (5:12 @4) 1.76 km (4:34 / km) +4m 4:31 / km
ahr:158 max:167

Short brick run. 2 lace malfunctions, rookie!

Tuesday Jul 11, 2017 #

12 PM

Running (Road) 37:51 intensity: (20 @0) + (3:39 @1) + (10:57 @2) + (9:28 @3) + (9:36 @4) + (3:51 @5) 8.38 km (4:31 / km) +50m 4:23 / km
ahr:150 max:176 rhr:51 shoes: Newton Fate 2

Short run due to limited time. Hot.
6 PM

Cycling (Road) 1:33:09 intensity: (8 @0) + (3:10 @1) + (55:08 @2) + (31:43 @3) + (2:39 @4) + (21 @5) 46.03 km (29.6 kph) +411m
ahr:144 max:170

Muggy! NP 210W.

Sunday Jul 9, 2017 #

10 AM

Running (Road) 57:09 intensity: (16 @1) + (20:51 @2) + (23:59 @3) + (11:52 @4) + (11 @5) 12.83 km (4:27 / km) +161m 4:11 / km
ahr:152 max:171 rhr:49 shoes: Newton Running Gravity V

Saturday Jul 8, 2017 #

10 AM

Cycling (Road) 2:56:12 intensity: (14:19 @1) + (2:27:09 @2) + (14:25 @3) + (19 @4) 90.89 km (31.0 kph) +725m
ahr:135 max:161

Ride back from Bolton. NP 216W.
C • Looks like a fun vacation! 3

Friday Jul 7, 2017 #

1 PM

Paddling (Surfski) 43:06 intensity: (28 @0) + (42:32 @1) + (6 @2) 5.77 km (8.0 kph) +20m
ahr:104 max:122

Thursday Jul 6, 2017 #

10 AM

Swimming (Open-water) 16:37 [1] 0.92 km (18:06 / km) +1m 18:00 / km

1 PM

Cycling (Road) 2:01:01 intensity: (3:05 @1) + (1:35:28 @2) + (22:28 @3) 60.17 km (29.8 kph) +654m
ahr:140 max:157

Out to Torrance Barrens and back with a stop for some much needed ice cream in the very hot conditions. Struggled with this ride in the heat. NP 203W.

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Wednesday Jul 5, 2017 #

10 AM

Running (Road) 50:23 intensity: (1 @1) + (12:26 @2) + (27:29 @3) + (10:27 @4) 11.14 km (4:31 / km) +112m 4:18 / km
ahr:151 max:165 shoes: Newton Running Gravity V

Heat and FDFs.
12 PM

Paddling (Surfski) 1:13:06 intensity: (24:13 @1) + (48:53 @2) 9.56 km (7.8 kph) +14m
ahr:120 max:144

A few unplanned swims...

Tuesday Jul 4, 2017 #

11 AM

Cycling (Road) 2:12:58 intensity: (6:22 @1) + (1:23:53 @2) + (34:53 @3) + (7:50 @4) 65.22 km (29.4 kph) +1168m
ahr:143 max:167

One of my favorite rides. Lots of hills but great scenery and very little traffic. And the butter tarts in Rosseau are some of the best I've ever had. NP 234W.

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Monday Jul 3, 2017 #

8 AM

Paddling (Surfski) 1:03:47 intensity: (3:15 @0) + (1:00:23 @1) + (9 @2) 7.43 km (7.0 kph) +26m
ahr:104 max:121

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10 AM

Running (Road) 1:04:13 intensity: (3 @0) + (5 @1) + (26:50 @2) + (24:17 @3) + (12:56 @4) + (2 @5) 14.23 km (4:31 / km) +152m 4:17 / km
ahr:149 max:169 shoes: Newton Running Gravity V

Hilly road run to end of the road and back.

Sunday Jul 2, 2017 #

12 PM

Swimming (Open-water) 21:42 [1] 1.11 km (19:33 / km) +2m 19:22 / km

Cycling (MTB) 1:10:55 [2] 23.07 km (19.5 kph) +131m

Terrible FDFs on the hydroline.

Saturday Jul 1, 2017 #

8 AM

Cycling 3:21:01 intensity: (2:53 @1) + (2:22:14 @2) + (47:31 @3) + (8:13 @4) + (10 @5) 101.5 km (30.3 kph) +1059m
ahr:144 max:169

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