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Training Log Archive: Mr Wonderful

In the 1 days ending Sep 6, 2014:

activity # timemileskm+mload
  Running1 2:16:36 11.49(11:53) 18.5(7:23) 102268.0
  Canoeing1 1:59:43 7.38(16:13) 11.88(10:05)72.4
  Total2 4:16:19 18.87(13:35) 30.37(8:26) 102340.4
  [1-5]2 3:29:01
averages - sleep:6.5 weight:200lbs

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Sa

Saturday Sep 6, 2014 #

Note

ILRA gets paved connector extending the existing one to Green Oak Mall @ Lee Road.

http://mmba.org/forum/viewtopic.php?p=866298#p8662...
5 AM

Running 2:16:36 intensity: (32:44 @1) + (1:17:54 @2) + (24:24 @3) + (1:34 @4) 11.49 mi (11:53 / mi) +102m 11:34 / mi
ahr:144 max:176 slept:6.5 weight:200lbs shoes: Brooks Cascadia 8s

So I need to work on my mental map of the trails near Fieldcrest...at least no harm done.
C • good job. 3
2 PM

Canoeing 1:59:43 intensity: (47:18 @0) + (1:12:25 @1) 7.38 mi (16:13 / mi)
ahr:90 max:120 shoes: Pirate Canoe

Great paddle with Michelle. Today was about perfect timing - she arrived on bicycle fully 70 seconds before the scheduled meeting time, and we nailed the turn around to hit within 17 seconds of the two hour target. BOOM

I very much needed the canoe handling refresher. I was pretty rusty for the first hour.

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