Fly on the uphill, Burn on the downhill...

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The following equipment is nearing replacement:

Karhu Racer - Racer #1, s12.5: 297.87 / 250 miles

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January 17

Run

2h 46m 51s
18.70 miles
08m 55s /Mi

Working on pacing. First 9 miles mainly worked on 3min intervals at ~6:35pacing followed by a minute r/i. Last 9 just tried to finish at 8min pace.

L1- 9min w/u
L2- 1:20hm, 9miles,8:30pace avg. 3/1 int's @6:36pace
L3- 1:09hm, 7.7miles,8:35pace avg, walked as required.

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January 16

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January 15

Run

41m 06s
5.00 miles
08m 13s /Mi

After work run alone. Just a couple of intervals to see how my mary pacing might work out.

I1 - 7:12min, .96miles, 7:30pace, 1:25min r/i - Easy pace.
I2 - 6:27min, .978miles, 6:36pace - Mary pace.
I3 - 10:35min, 1.03miles, r/i
I4 - 6:36min, 1mile, 6:36pace, 2:41min r/i - Mary pace.
I5 - 6:08min, .8miles, 7:38pace - Easy pace.

Sport

Yoga
10m

5 Chakras.

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January 14

Bike

19m 24s
5.80 miles
17.94 Mi/hr

Afterwork ride. Looking at power.

L1 - 3:50min, 18.1mph, 91cad, 239watts
L2 - 3:55min, 18mph, 98cad, 249watts
L3 - 3:56min, 17.9mph, 98cad, 252watts
L4 - 3:52min, 17.9mph, 96cad, 242watts
L5 - 3:49min, 18.3mph, 90cad, 283watts

Run

25m 19s
3.02 miles
08m 22s /Mi

Brick run after the bike.Took out 1.5min for dog business.

L1 - 8:06min
L2 - 7:38min
L3 - 8:34min

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
3
50
50
0
0
ABS - Leg Raises, Flat Bench
3
20
20
0
0
BICEPS - Pullups
6
4
5
0
0
CHEST - Pushups
5
30
50
0
0
CORE - Prone Planks
6
20
20
0
0
CORE - Side Planks
6
20
20
0
0
CORE - Superman (FB)
3
20
20
0
0
LEGS - Deadlifts
5
10
10
90
90
LEGS - Gluteal Kickbacks
3
20
20
0
0
SHOULDERS - Clean and Press
5
7
7
30
30
SHOULDERS - Power Jerk
5
5
5
90
90

Lunchtime at the Y.

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January 13

Run

22m 16s
3.02 miles
07m 22s /Mi

Early morning run alone. Cold. Brrrrrr!

M1 - 7:47min
M2 - 7:18min
M3 - 7:10min

Bike

18m 58s
5.80 miles
18.33 Mi/hr

After work ride around the block 5 times. Checking power output.

L1 - 3:48min, 18.3pace, 84cad, 250w
L2 - 3:56min, 17.9pace, 89cad, 276w, traffic
L3 - 3:51min, 18.2pace, 84cad, 275w, traffic
L4 - 3:44min, 18.7pace, 81cad, 268w
L5 - 3:39min, 18.8pace, 79cad, 295w