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Training Log: abiperk

In the last 7 days:

activity # timemileskm+ft
  Road Run2 1:28:50 9.32(9:32) 15.0(5:55) 835
  Trekking1 1:03:38 3.67(17:20) 5.91(10:46) 388
  Trail Run1 45:04 4.49(10:02) 7.23(6:14) 429
  Bike - Roads1 45:03 9.59(12.8/h) 15.43(20.6/h) 8
  Strength1 45:00
  Stretching1 15:00
  Total7 5:02:35 27.07 43.56 1660
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Thursday Feb 23 #

10 AM

Trekking (Wissahickon) 1:03:38 [2] 3.67 mi (17:20 / mi) +388ft 15:46 / mi
ahr:99 max:135 shoes: Salomon XA Pro - Light Blue

Wiss with Val - taking advantage of the weather.
3 PM

Road Run 28:22 [3] 3.3 mi (8:36 / mi) +62ft 8:27 / mi
ahr:153 max:174 shoes: Brooks Launch 3

Shakeout around GA - a mix of trails and paved paths.

Wednesday Feb 22 #

7 PM

Bike - Roads (Trainer Road) 45:03 [2] 9.59 mi (12.8 mph) +8ft
ahr:109 max:120 shoes: Salsa 29er

Easy spin.
9 PM

Stretching 15:00 [1]

Monster walks, foam rolling.

Monday Feb 20 #

3 PM

Trail Run (Wissahickon) 45:04 [3] 4.49 mi (10:02 / mi) +429ft 9:12 / mi
ahr:147 max:169 shoes: Salomon XA Pro - Light Blue

10 min w/u, 15 min push, 20 min EZ. Shorts and t-shirt again.

Sunday Feb 19 #

2 PM

Road Run hills 1:00:28 [3] 6.02 mi (10:03 / mi) +773ft 8:57 / mi
shoes: Brooks Launch 3

Hill repeats - trek up, run down. Almost 70 degrees! I've never seen so much traffic on the access road to the park - dodging cars, bikes, and people the whole time.
9 PM

Strength 45:00 [3]

push-up ladder
monster walks 5x1 minute, 30 sec between - tight band
2x3 pull-ups
3x
10 x squats
10 x lunges (per leg)
10 x single leg dead lifts (per leg)

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Training Targets

Jan 1 – Dec 31 (365d)
Total 700:00:00
actual:66:54:449%
projected:444:03:1463%

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