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Hours By Week By Sport

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The Past 30 Day Summary: Sun 1/10 to Today (Tue 2/9)

Totals and Averages:

Sport	Total Distance		Total Time	Min Pace	Ave Pace	Max Pace	Pace Units
bike	105.02	mi	7:09:27	0	14.67	18.67	mph
core	0	mi	0:15:00	na	na	na	no pace units
run	21.5	mi	3:25:08	10:05	9:32	8:54	min per mile
Total Time			10 hrs 49min

Goals In Effect:

No goals in specified date range.

Log Entries:

• Mon 2/1/10 7:45 am bike 13.3 min 2.82 mi 12.77 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Fri 1/29/10 5:30 pm bike 14.2 min 2.9 mi 12.28 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Fri 1/29/10 12:00 pm run 55.5 min 5.5 mi 10:05 min per mile Effort: 15 46 F HR: ave 156 max 170 BPM

WU: 1.5mi easy. (13:30)
WO: 5x800 w/ 400RI. (3:33; 3:32;3:49; 3:50; 3:52)
WD: 1.5 easy. (12:28)

• Fri 1/29/10 7:45 am bike 13.2 min 2.82 mi 12.85 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Thu 1/28/10 5:30 pm bike 13.9 min 2.9 mi 12.5 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Thu 1/28/10 7:45 am bike 13.4 min 2.82 mi 12.61 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Wed 1/27/10 6:45 am run 46.4 min 4.75 mi 9:46 min per mile Effort: 15 40 F HR: ave 144 max 154 BPM

still feeling sick
and slept poorly last night
but it was good to go out and get something done instead of missing it outright
wu:1mi
wo: 3mi @ st
wd: 1mi (cut to 3/4 then walk)
not feeling it at all today

• Tue 1/26/10 3:30 pm bike 14 min 2.9 mi 12.43 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Tue 1/26/10 8:08 am bike Effort: 11

• Tue 1/26/10 7:40 am bike 13.1 min 2.82 mi 12.93 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Tue 1/26/10 5:30 am bike 70 min 20.5 mi 17.57 mph Effort: 13 other: M HR: ave 115 max 144 BPM

spinervals 16

• Mon 1/25/10 5:30 pm bike 14.1 min 2.9 mi 12.36 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Mon 1/25/10 7:45 am bike 13 min 2.82 mi 13.02 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑-50 ft Route: commute to work

• Fri 1/22/10 5:30 pm bike 13.8 min 2.9 mi 12.65 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Fri 1/22/10 7:30 am bike 12.9 min 2.82 mi 13.1 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑-50 ft Route: commute to work

• Thu 1/21/10 5:30 pm bike 14 min 2.9 mi 12.43 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Thu 1/21/10 7:35 am bike 13.5 min 2.82 mi 12.53 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Thu 1/21/10 5:50 am bike 45 min 14 mi 18.67 mph Effort: 15 other: M HR: ave 123 max 140 BPM

spinervals 9.0

• Wed 1/20/10 5:30 pm bike 13.8 min 2.9 mi 12.58 mph Effort: 11 other: alt: 100 ft, elev↑50 ft Route: commute from work

• Wed 1/20/10 12:05 pm run 64.5 min 7.25 mi 8:54 min per mile Effort: 14 47 F HR: ave 147 max 171 BPM

WU: 1.75 mi easy. (18:38)
WO: 8x400 on 1:45 w/ 400 RI. (1:30;1:41; 1:42; 1:46; 1:45; 1:41; 1:49; 1:45)
WD:1.5mi easy. (12:00)

• Wed 1/20/10 7:45 am bike 13.3 min 2.82 mi 12.77 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Tue 1/19/10 5:30 pm bike 13.1 min 2.9 mi 13.3 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑50 ft Route: commute from work

• Tue 1/19/10 7:40 am bike 13 min 2.82 mi 13.02 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑-50 ft Route: commute to work

• Tue 1/19/10 5:45 am bike 45 min 13.4 mi 17.87 mph Effort: 15 other: M, K HR: ave 128 max 152 BPM

cad avg	96	rpm
cad max	139	rpm

spinervals 1.0

• Mon 1/18/10 5:30 pm bike 13.7 min 2.9 mi 12.7 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑50 ft Route: commute from work

• Mon 1/18/10 8:00 am bike 12.8 min 2.82 mi 13.18 mph Effort: 11 other: >AVG, alt: 100 ft, elev↑-50 ft Route: commute to work

• Sat 1/16/10 8:00 am run 38.8 min 4 mi 9:41 min per mile Effort: 11 other: alt: 100 ft, elev↑20↓80 ft Route: 15-bway-33-fremont Route Link

• Mon 1/11/10 7:30 am bike 13.5 min 2.82 mi 12.53 mph Effort: 11 other: alt: 100 ft, elev↑-50 ft Route: commute to work

• Mon 1/11/10 6:15 am core 15 min Effort: 11

2x25 crunches
2x25 rev crunches
4x1:00 bridges
100 twistys
6x1:00 planks (f,l,r)

Route Records and Stats

For routes used in the last 30 days.

Found 11 Rows.

Times	Route	Sport (pace units)	Distance	Personal Record (pace)		Faster than Ave	Average (Pace)
592	commute from work	bike (mph)	2.9 mi	00:10:34	(16.47)	3:9.	00:13:43	(12.74)
677	commute to work	bike (mph)	2.82 mi	00:10:26	(16.22)	2:36	00:13:02	(13.05)
10	15-bway-33-fremont	run (mpm)	4 mi	00:35:01	(8:45)	2:55	00:37:56	(9:28)

The statistics above are for all the uses of the route, not just those in the last 60 days.