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Training Log Archive: Mr Wonderful

In the 7 days ending Dec 29, 2012:

activity # timemileskm+mload
  Biking3 4:10:13 30.89(7.4/h) 49.72(11.9/h) 249259.9
  Running4 2:46:17 16.61(10:01) 26.73(6:13) 81334.4
  Total7 6:56:30 47.5(8:46) 76.44(5:27) 330594.3
  [1-5]7 5:05:26
averages - sleep:9.2

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SuMoTuWeThFrSa

Saturday Dec 29, 2012 #

8 AM

Running 29:22 intensity: (9 @0) + (5 @1) + (54 @2) + (20:23 @3) + (6:59 @4) + (52 @5) 3.5 mi (8:24 / mi) +15m 8:17 / mi
ahr:162 max:186 shoes: Brooks Ghost Blue

Attempted a marginally speedier loop around the south block. Perceived effort was not reflected in pace. Great day though, calm, very light snow, trees covered in a picturesque fashion....

Running warm up/down 7:15 intensity: (5:58 @0) + (28 @1) + (15 @2) + (18 @3) + (12 @4) + (4 @5) 0.36 mi (20:11 / mi) +2m 19:51 / mi
ahr:115 max:185 slept:10.0 shoes: Brooks Ghost Blue

Cool down walk, since I closed the last little bit under 5k pace.

Friday Dec 28, 2012 #

9 AM

Biking 1:16:43 intensity: (1:03:03 @0) + (10:04 @1) + (2:49 @2) + (47 @3) 5.27 mi (4.1 mph) +109m
ahr:108 max:160 slept:10.0 shoes: Old Red Schwinn Rocket

The old red rocket does not shift well, so I stuck it in walking pace and meandered around a good chunk of the Merrell Trail in Rockford. If there had not been tracks in the snow, I wouldn't have been able to find my way around. It was a little slick. I chickened out on most of the tricky bits. Although I probably would without snow!

Here's the one thing I tried that no one else had since the snow fall. Nice smooth rocks on the start made it impossible to resist.

Thursday Dec 27, 2012 #

8 AM

Running 38:26 intensity: (1:49 @0) + (5:01 @1) + (26:43 @2) + (4:53 @3) 3.76 mi (10:13 / mi) +15m 10:06 / mi
ahr:143 max:159 slept:9.0 shoes: Brooks Ghost Blue

Loop around the water tower, then down the rail trail and back up the industrial drive. The light grade down the former tracks from the water tower was fun.

Wednesday Dec 26, 2012 #

2 PM

Biking 1:25:58 intensity: (25:01 @0) + (31:08 @1) + (23:15 @2) + (6:06 @3) + (28 @4) 11.58 mi (8.1 mph) +36m
ahr:130 max:170 slept:9.0 shoes: Old Red Schwinn Rocket

Some rail trail action. Lots of snow drifts to practice sand handling. Brother's Barracuda seems cool, especially for $80.

Here we are at the halfway point in Hebron, Illinois.

C • Barracuda 2

Tuesday Dec 25, 2012 #

8 AM

Running 54:19 intensity: (43 @0) + (7:06 @1) + (38:02 @2) + (7:57 @3) + (31 @4) 5.47 mi (9:55 / mi) +42m 9:42 / mi
ahr:145 max:167 slept:8.0 shoes: Brooks Ghost Blue

Christmas present to myself. 12*F at start. This trail didn't exist when I was a kid. Fun to see the backside of things I have been past thousands of times.

Monday Dec 24, 2012 #

7 AM

Running 36:55 intensity: (43 @0) + (19:20 @1) + (16:00 @2) + (52 @3) 3.52 mi (10:30 / mi) +7m 10:26 / mi
ahr:138 max:164 shoes: Brooks Ghost Blue

Just around the block. Slightly overdressed, which is forgiveable give the 19*F starting temp. Icy roads were not as much trouble as on the bike.

Sunday Dec 23, 2012 #

1 PM

Biking 1:27:32 intensity: (13:38 @0) + (25:30 @1) + (29:48 @2) + (15:29 @3) + (3:07 @4) 14.04 mi (9.6 mph) +104m
ahr:140 max:172 shoes: Old Red Schwinn Rocket

Sightseeing. Found a sweet seasonal road that felt like Rage riding. Very slow going.

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