Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O Joy

In the 7 days ending Jul 4, 2020:

activity	#	time	miles		km		+m
run	3	1:54:09	9.17	(12:27)	14.76	(7:44)	25
swim	2	1:45:02	1.74	(1:00:22)	2.8	(37:31)
walk	3	1:25:36	4.46	(19:12)	7.18	(11:56)	12
bike	1	1:12:47	13.02	(5:35)	20.95	(3:28)	27
core/stretch	2	22:00	1.03		1.66
warm up/cool down	1	5:07	0.23	(22:15)	0.37	(13:50)
Total	7	6:44:41	29.65		47.72		64

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Saturday Jul 4, 2020 #

8 AM

run 57:24 [3] 4.35 mi (13:12 / mi) +23m 12:59 / mi
shoes: NB880v10

MF run with the temp and humidity rising. Over 4 miles!

warm up/cool down 5:07 [2] 0.23 mi (22:15 / mi)

core/stretch 5:00 [1]

Friday Jul 3, 2020 #

7 PM

swim 38:06 [3] 0.9 km (42:20 / km)

Easy swim with R with the entire indoor pool to ourselves.

10 PM

walk 30:00 [2] 1.3 mi (23:05 / mi)

Late evening walk with R to see the moon and glimpses of fireworks.

Thursday Jul 2, 2020 #

5 PM

bike 8:48 [2] 1.6 mi (5:30 / mi) +17m 5:19 / mi

commute to Y for MF

bike 21:09 [3] 4.31 mi (4:54 / mi) +10m 4:52 / mi

MF ride to Orchard Park with lap around neighboorhood

bike 20:56 [3] 3.0 mi (6:59 / mi)

bike portion of 2 MF bricks; 1 lap of neighbourhood + small loop run

bike 21:54 [3] 4.11 mi (5:20 / mi)

back home

run 9:20 [3] 0.82 mi (11:23 / mi)
shoes: NB880v10

run portion of 2 MF bricks

Wednesday Jul 1, 2020 #

5 PM

swim 1:06:56 [3] 1.9 km (35:14 / km)

MF swim in outdoor pool; 200 m wu, 4x50 m at 1:30, 6x200m at 6:00, 200 m kick, 100 m cd

Tuesday Jun 30, 2020 #

6 PM

run 47:25 [3] 4.0 mi (11:51 / mi) +2m 11:50 / mi
shoes: NB880v10

MF workout on bike path next to Hazel Dell Pkwy south from Founders Park. 15 min warmup then 3 x 8:00; 1:30 too fast, 3:30 tempo, 3:00 recovery. Longest run since the middle of Feb! Hot day but the threatening thunderstorm kept the sun behind the clouds.

walk 12:50 [3] 0.79 mi (16:16 / mi)

core/stretch 17:00 [1] 1.03 mi (16:30 / mi)

Monday Jun 29, 2020 #

10 AM

walk 42:46 [2] 2.37 mi (18:03 / mi) +12m 17:46 / mi
shoes: NB860v8

walk with R

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