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Training Log Archive: Work4justice

In the 7 days ending Jun 13, 2015:

activity # timemileskm+m
  Mountain Bike4 7:35:34 101.48(4:29) 163.32(2:47) 867
  Orienteering1 2:15:00
  Running1 1:23:44 8.25(10:09) 13.28(6:18) 40
  Total5 11:14:18 109.73 176.59 907
  [1-5]5 11:13:49

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SuMoTuWeThFrSa

Saturday Jun 13, 2015 #

7 AM

Mountain Bike 31:00 intensity: (5:17 @1) + (5:36 @2) + (20:07 @3) 7.25 mi (4:17 / mi) +40m 4:12 / mi
ahr:102 max:148

Out to meet michellegreen and redspice.

Mountain Bike 3:45:18 intensity: (1:00:00 @1) + (1:01:59 @2) + (1:38:14 @3) + (5:05 @4) 46.19 mi (4:53 / mi) +469m 4:44 / mi
ahr:123 max:162

Nice roll around. Now, to clean house!

Friday Jun 12, 2015 #

1 PM

Mountain Bike (Bike errands) 33:51 intensity: (3:45 @1) + (4:54 @2) + (15:07 @3) + (9:12 @4) + (53 @5) 7.82 mi (4:20 / mi) +38m 4:16 / mi
ahr:138 max:166

HR off. Feeling much better today.

Running 1:23:44 intensity: (37:51 @1) + (9:41 @2) + (13:58 @3) + (5:28 @4) + (16:46 @5) 8.25 mi (10:09 / mi) +40m 10:00 / mi
ahr:121 max:178 shoes: Hoka One One 9.5 #1

Slow roll to be sure that the ankle is really back. Felt good...ran with a neighbor who is building mileage for a marathon in the fall, lucky me! HR totally off...felt like a 130s/140s run. Ankle didn't swell! Still iced it anyway. Phew. Now I will be able to keep up with OM next Saturday. I know she's ready to put the hurt on me.
C • You'll be hurtin' as you to... 2

Thursday Jun 11, 2015 #

Note
(rest day)

Stupid summer cold. Knocked me out today...hopeful for tomorrow.

Wednesday Jun 10, 2015 #

7 AM

Mountain Bike (Bike Commute) 1:11:52 intensity: (4:20 @1) + (3:41 @2) + (34:42 @3) + (24:48 @4) + (4:21 @5) 17.11 mi (4:12 / mi) +137m 4:06 / mi
ahr:142 max:169 shoes: Salsa El Mariachi Ti XTR

Mostly dirt, HR was wonky. Saw a fearless goose family.

Tuesday Jun 9, 2015 #

5 PM

Mountain Bike (Bike Commute) 1:33:33 intensity: (29 @0) + (15:10 @1) + (4:49 @2) + (1:09:13 @3) + (2:50 @4) + (1:02 @5) 23.11 mi (4:03 / mi) +183m 3:57 / mi
ahr:130 max:166 shoes: Salsa El Mariachi Ti XTR

Mostly dirt, tried to remember pickups at every mile...but so engrossed in a book I was listening to "Three Cups of Deceit" by Jon Krakauer, I would forget. Lots of chipmunks and several deer.

Sunday Jun 7, 2015 #

Orienteering (With some trekking) 2:15:00 [3]

Did some trekking in the morning with Brenda, then also went and picked up 4 points from the race. 19, 21, 22 and 23.

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