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Training Log: Work4justice

In the last 7 days:

activity # timemileskm+m
  Mountain Bike1 4:08:29 53.42(4:39) 85.97(2:53) 414
  Spinning2 2:27:30
  Running2 2:12:08 13.32(9:55) 21.44(6:10) 164
  Yoga1 1:00:10
  weights1 25:03 0.05(7:43:23) 0.09(4:47:56) 2
  Total5 10:13:20 66.79 107.5 580
  [1-5]4 8:44:59
«
4:08
0:00
WeThFrSaSuMoTu

Monday Feb 18 #

8 AM

Yoga 1:00:10 [0]
ahr:66 max:88

Sunday Feb 17 #

11 AM

Running 1:02:02 intensity: (4 @0) + (34 @1) + (27:52 @2) + (32:58 @3) + (23 @4) + (11 @5) 7.27 mi (8:32 / mi) +63m 8:19 / mi
ahr:139 max:147

Z2/3 run

Spinning 1:00:05 intensity: (2:33 @0) + (9:36 @1) + (26:24 @2) + (21:32 @3)
ahr:133 max:151

Hill repeats on the spin bike.

Saturday Feb 16 #

12 PM

Mountain Bike (Gravel) 4:08:29 intensity: (49 @0) + (1:06:23 @1) + (2:42:12 @2) + (19:05 @3) 53.42 mi (4:39 / mi) +414m 4:33 / mi
ahr:130 max:150

Chilly! More ice and snow than I had bargained for but I stayed upright! Forgot to put vodka in my water bottle. Had a pack. Layering strategy much better today.

Thursday Feb 14 #

4 AM

Spinning 57:05 intensity: (5:45 @0) + (21:41 @1) + (8:21 @2) + (20:39 @3) + (39 @4)
ahr:128 max:154

HR test.

Spinning 30:20 intensity: (6:49 @0) + (12:29 @1) + (8:58 @2) + (2:04 @3)
ahr:119 max:144

weights 25:03 intensity: (12:03 @0) + (11:08 @1) + (1:31 @2) + (21 @3) 0.05 mi (7:43:23 / mi) +2m 6:49:17 / mi
ahr:103 max:134

Wednesday Feb 13 #

9 AM

Running 1:10:06 intensity: (8 @0) + (2:19 @1) + (18:23 @2) + (39:29 @3) + (2:15 @4) + (7:32 @5) 6.05 mi (11:35 / mi) +101m 11:01 / mi
ahr:139 max:151

Fun run day...I have been wanting to get back to the Badlands to check out the excavation. First mistake was thinking it was a good idea to park by the guard rail. The subie was stuck for a hot minute but got it out and parked on the road. Second mistake was not checking the weather closely...25 mph wind gusts aren’t a lot of fun. But! Checked out a trail that Angel ad I noticed was newly tagged, made a good call on the yak trax (ice under powder snow) and it was fun to bomb around there albeit slowly.

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Training hours by activity
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Feb 23
Feb 16
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Training miles by activity
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