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Training Log: Pavementsucks

In the last 7 days:

activity # timemileskm+ft
  Mtn biking3 5:33:00 67.65(12.2/h) 108.87(19.6/h)
  Running3 4:48:00 32.0(9:00) 51.5(5:36)
  Strength and flexibility1 25:00
  Road bike1 10:00
  Total7 10:56:00 99.65 160.37
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Friday Feb 24 #

11 AM

Mtn biking intervals 1:15:00 [3] 15.5 mi (12.4 mph)
ahr:127 shoes: Motobecane Fly 29 TI 24lbs

EM with 4 x 9 min Ladder intervals = 1minPI 3minCR 5 min SS.

Thursday Feb 23 #

9 AM

Mtn biking 58:00 [3] 10.15 mi (10.5 mph)
ahr:109 shoes: Motobecane Fly 29 TI 24lbs

Tired

Wednesday Feb 22 #

9 AM

Running long (Gravel roads and shoulder) 3:00:00 [3] 20.0 mi (9:00 / mi)
ahr:132 max:152

Long run Lakewood back roads.
EM with 3 x 30 mins SS 7 mins easy btwn.

Road bike (Trainer) 10:00 [3]
shoes: Tirreno Road bike 22lbs

10 mins easy spinning WD

Tuesday Feb 21 #

9 AM

Running (McD road) 40:00 [3] 4.0 mi (10:00 / mi)
ahr:125 shoes: Nike flex trail2 maroon

Was going to go long but just wasn't feeling it. Toe still sore
4 accelerations

Monday Feb 20 #

9 AM

Mtn biking long (Mostly gravel) 3:20:00 [3] 42.0 mi (12.6 mph)
ahr:129 shoes: Motobecane Fly 29 TI 24lbs

Wet gravel. A few showers

Sunday Feb 19 #

1 PM

Strength and flexibility 25:00 [3]

Saturday Feb 18 #

12 PM

Running intervals (Sup st into Lksd and the ) 1:08:00 [3] 8.0 mi (8:30 / mi)
ahr:138 shoes: Nike flex trail2 maroon

EM with 2 x 15 mins at CTS/LT. Flat course

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Training hours by activity
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