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Training Log Archive: Useless Fool

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Running13 8:41:08 52.38(9:57) 84.3(6:11) 559
  Cycling4 2:04:03 12.95 20.84 152
  Paddling1 2:02:44 8.25(4.0/h) 13.27(6.5/h) 45
  Strength1 25:00
  Total18 13:12:55 73.58 118.42 756
  [1-5]18 13:08:10

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MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

2 PM

Running 1:41:01 intensity: (11 @0) + (44:13 @1) + (56:37 @2) 16.3 km (6:12 / km) +131m 5:57 / km
ahr:139 max:152 shoes: Salomon S-Lab3 XT Wings

Struggle...
2 weeks behind now, so I guess that foreplay is now over.
Next 3 weeks will be hell as the muscular pain will start soon.

I still need to go one more time today for a short, 5k run in order to catch the original plan & progression. 70-84-98-112-126
9 PM

Running 30:17 intensity: (2 @0) + (26:31 @1) + (3:44 @2) 5.22 km (5:48 / km) +36m 5:37 / km
ahr:135 max:143 shoes: Etonic Praya NC3

C • Kovaa... 4

Saturday Nov 12, 2011 #

5 PM

Running 1:02:38 intensity: (21 @0) + (40:52 @1) + (21:16 @2) + (9 @3) 10.07 km (6:13 / km) +99m 5:56 / km
ahr:136 max:157 shoes: Etonic Praya NC3

With Kiri & prams.
10 PM

Running 28:00 [1] 4.5 km (6:13 / km)
shoes: Salomon S-Lab3 XT Wings

Felt like shit, garmin died, lost my keys for a while, went back to look for those, found them at home... ...maybe a better day tomorrow.

Friday Nov 11, 2011 #

7 AM

Running 27:07 intensity: (14 @0) + (4:24 @1) + (22:13 @2) + (16 @3) 4.46 km (6:05 / km) +26m 5:55 / km
ahr:146 max:157 shoes: Salomon S-Lab3 XT Wings

4 PM

Running 38:16 intensity: (18:38 @1) + (19:38 @2) 6.27 km (6:06 / km) +32m 5:57 / km
ahr:138 max:147 shoes: Salomon S-Lab3 XT Wings

Running 12:48 intensity: (7 @0) + (3:45 @1) + (5:47 @2) + (3:09 @3) 1.81 km (7:03 / km) +16m 6:45 / km
ahr:144 max:167 shoes: Salomon S-Lab3 XT Wings

With prams, kids, backpack and all the food for the weekend.

Thursday Nov 10, 2011 #

7 AM

Cycling 18:00 [1]
shoes: Commencal Super 4 Carbon

4 PM

Running 25:53 [1] 3.9 km (6:38 / km) +29m 6:24 / km
shoes: Salomon S-Lab3 XT Wings

Cycling 19:00 [1]
shoes: Commencal Super 4 Carbon

Wednesday Nov 9, 2011 #

7 AM

Cycling 32:00 [1]
shoes: Commencal Super 4 Carbon

To work via hills & trails.
3 PM

Running 50:36 intensity: (13 @0) + (5:43 @1) + (41:10 @2) + (3:30 @3) 8.62 km (5:52 / km) +48m 5:43 / km
ahr:145 max:167 shoes: Salomon S-Lab3 XT Wings

With prams.
6 PM

Running 44:45 intensity: (47 @1) + (1:51 @2) + (39:06 @3) + (3:01 @4) 7.56 km (5:55 / km) +35m 5:47 / km
ahr:162 max:180 shoes: Salomon S-Lab3 XT Wings

With prams, cold... tired... cold... hungry... cold... prams were heavy... cold... valivalivalivali...

Tuesday Nov 8, 2011 #

7 AM

Running 27:00 [1] 4.0 km (6:45 / km)
shoes: Salomon S-Lab3 XT Wings

4 PM

Running 26:32 intensity: (10 @0) + (19:18 @1) + (7:04 @2) 4.12 km (6:27 / km) +31m 6:13 / km
ahr:136 max:154 shoes: Salomon S-Lab3 XT Wings

7 PM

Paddling 2:02:44 intensity: (2:57 @0) + (1:58:51 @1) + (56 @2) 13.27 km (6.5 kph) +45m
ahr:122 max:142 shoes: SBD Expedition LV

Monday Nov 7, 2011 #

7 AM

Running 13:14 intensity: (10 @0) + (13:04 @1) 2.15 km (6:09 / km) +14m 5:57 / km
ahr:129 max:137 shoes: Salomon S-Lab3 XT Wings

Phef... struggle with kids in the morning, already late and had to go straight to work because of a meeting.
4 PM

Running 33:01 intensity: (8 @0) + (24:39 @1) + (8:14 @2) 5.31 km (6:13 / km) +62m 5:52 / km
ahr:136 max:153 shoes: Salomon S-Lab3 XT Wings

ssdd
8 PM

Cycling 55:03 intensity: (12 @0) + (27:58 @1) + (25:07 @2) + (1:46 @3) 20.84 km (22.7 kph) +152m
ahr:138 max:163 shoes: Commencal Super 4 Carbon

10 PM

Strength 25:00 [3]

Abs with Heidi.
Plank set, russian twist and wood chop moves.

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