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Training Log Archive: Harps

In the 7 days ending Jul 16, 2017:

activity # timemileskm+m
  Cycling5 6:52:19 121.3(17.7/h) 195.22(28.4/h) 1627
  Running4 2:29:15 20.27(7:22) 32.62(4:35) 214
  Swimming2 1:16:43 2.24(34:18) 3.6(21:19)
  Weights/core1 20:00
  Total11 10:58:17 143.81 231.44 1841
  [1-5]11 10:57:40
averages - rhr:51

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MoTuWeThFrSaSu

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.

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