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Training Log Archive: runninghils

In the 1 days ending Jul 14, 2013:

activity # timemileskm+ft
  Paddle1 2:05:35 7.75(16:12) 12.47(10:04)
  Road Bike1 2:01:54 37.8(18.6/h) 60.83(29.9/h)
  Total2 4:07:29 45.55(5:26) 73.31(3:23)

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Sunday Jul 14, 2013 #

11 AM

Road Bike tempo 2:01:54 [3] 37.8 mi (18.6 mph)

Actually convinced 2 people to come out and do a heat of the day Tempo ride with me! Yay! Did the Sanford Lake loop because it actually has some hills (small ones, but hills) once you get away from the rail trail. Took a nice warm-up, conversational pace (about 18) for about a half hour. Then, picked it up and pushed it into the 22-23 mph range. This was to go for an hour, but then we hit the wind (and I started running out of energy) so the tempo pace dropped to about 20-21. With 20 minutes of fast riding left, Dean got a flat so we stopped to fix that. It was so hot that as we stood there, our HRs stayed around 100. I could have used a 3rd (cold) bottle of water. It was a bit hard to get going again, so I added a couple minutes to the tempo time. Rode in the rest of the way at a relaxed pace - 18ish.
3 PM

Paddle intervals (Kayak) 2:05:35 [3] 7.75 mi (16:12 / mi)

After that ride, I was tired and beat feeling, so I went to Pizza Sam's and sat down by myself (in the AC!) to a salad and multiple glasses of unsweetened iced tea.
Took a bit longer to get the lead out of my arms today, but about 25 minutes in, things were going smoother.
10 minutes steady, 3 minutes hard - did 9 rounds of this. Ended up being a good paddle even though my overall energy level was rather low.

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