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Training Log: OL

In the last 7 days:

activity # timemileskm+m
  Cycling - Trainer (fluid)1 1:00:00 29.0(2:04) 46.67(1:17)
  Strength, Core, Stretch2 55:00
  Run - outside1 50:00 5.2(9:37) 8.37(5:58)
  Swim - pool1 45:00 1.49(30:11) 2.4(18:45)
  Total5 3:30:00 35.69 57.44
  [1-5]3 2:35:00
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Tuesday Sep 19 #

5 AM

Swim - pool (9 x 200s) 45:00 [2] * 2.4 km (18:45 / km)

Swam in CORE shorts.
LC swim at KSC. (Millennium still closed)
10' w.u.
9 x 200s on short rest (10" rest) holding 3:13-3:07.

Still out of shape but good splits considering.
3 PM

Strength, Core, Stretch (Stretching) 30:00 [0]

Monday Sep 18 #

8 AM

Strength, Core, Stretch (Stretching) 25:00 [0]

stretch at work between 24 hr shift.
6 PM

Cycling - Trainer (fluid) (Kurt Kinetic 1) 1:00:00 [3] ** 29.0 mi (2:04 / mi)

interval 1: 15-minute easy warm up
interval 2: 40-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.

Goal: hold 179-180 watts for 40' interval. Negative split by 20'.

Sunday Sep 17 #

Run - outside (Base Building Run) 50:00 [2] ** 5.2 mi (9:37 / mi)
shoes: New Balance Foam Zante - black

Easy run with Barb.

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