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Training Log Archive: silkychrome

In the 7 days ending Jun 3, 2018:

activity # timemileskm+ft
  Run4 6:00:53 30.07(12:00) 48.39(7:27) 3240
  Bike3 5:07:56 73.89(14.4/h) 118.91(23.2/h) 1543
  Paddle2 4:48:36 32.8(6.8/h) 52.79(11.0/h) 10
  Strength6 1:20
  Total13 15:58:45 136.76 220.09 4793

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

Strength (push-ups) 10 [3]

10 AM

Run 1:28:46 [3] 7.71 mi (11:31 / mi) +415ft 10:57 / mi
ahr:158 max:173 shoes: Salomon Speedcross M8 blue

run at Cliff Cave w Erl n Jeff. so cool to see the new greenway and bridges. the park looks nice and there were a TON of people on the greenway. kids, adults, dogs, it was great to see.
12 PM

Bike 2:49:50 [3] 41.04 mi (14.5 mph) +1501ft
ahr:144 max:174 shoes: Salsa Warbird

then we bopped over the Columbia for a bike ride. planned on the 60-mile loop that i did w the tri club so many times, but the winds were heinous so we avoided Bluff Rd and came back via shortcut D Rd instead.

Saturday Jun 2, 2018 #

Note

ACI - Tour de Cure 100
2 PM

Paddle 2:26:03 [3] 19.04 mi (7.8 mph)
shoes: Necky Amaruk tandem

MO river paddle, Weldon Spring to St. Charles.

Bike 1:07:06 [3] 17.85 mi (16.0 mph) +42ft
shoes: Niner RKT RDO

then bike back to the car on the Katy.

Friday Jun 1, 2018 #

Strength (push-ups) 10 [3]

10
6 PM

Run 1:36:24 [3] 5.75 mi (16:46 / mi) +2300ft 12:10 / mi
ahr:150 max:174 shoes: Salomon Speedcross M8 blue

15x hike up/run down the service road at CCL w Erl. isn't this what most people do on Friday nights ??

Thursday May 31, 2018 #

Strength (push-ups) 10 [3]

10 + 10k
6 PM

Bike 1:11:00 [3] 15.0 mi (12.7 mph)
shoes: Salsa Warbird

road ride w Erl that the garmin ate??

Wednesday May 30, 2018 #

Strength (push-ups) 10 [3]

10 + 10k

Strength (push-ups) 10 [3]

10 + 10k
7 PM

Run 1:23:26 [3] 8.11 mi (10:17 / mi) +431ft 9:48 / mi
ahr:152 max:170 shoes: Salomon Sonic RA M8 blue

evening run w Erl. walked a few times for tummy troubles but OK.

Tuesday May 29, 2018 #

Strength (push-ups) 10 [3]

10 + 10k

Strength (push-ups) 10 [3]

Monday May 28, 2018 #

Strength (push-ups) 10 [3]

11 AM

Paddle 2:22:33 [3] 13.76 mi (5.8 mph) +10ft
ahr:108 max:150 shoes: Necky Amaruk tandem

Pacific Palisades to Route 66 SP in the tandem w Erl. 95F today but paddling was very pleasant!

Run 1:32:17 [3] 8.5 mi (10:51 / mi) +94ft 10:45 / mi
ahr:151 max:177 shoes: Salomon Sonic RA M8 blue

then a self-shuttle run back to the car. still hot, some open stretches of unshaded road were tough. we stopped at a gas station (mile 2) and a neighborhood lemonade stand (mile 4) that really saved the day. cut some distance off by using RR tracks instead of busy road. not easy but we toughed it out and that was motivating.

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