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Training Log: silkychrome

In the last 7 days:

activity # timemileskm+ft
  Bike2 5:52:39 74.45(12.7/h) 119.82(20.4/h) 2564
  Run1 53:03 5.3(10:01) 8.53(6:13) 187
  Total3 6:45:42 79.75(5:05) 128.35(3:10) 2751
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Sunday Mar 7 #

10 AM

Run 53:03 [3] 5.3 mi (10:01 / mi) +187ft 9:41 / mi
ahr:160 max:185 shoes: Brooks Glycerin18 W9.5-D

glorious weekend part 2. fam run, 2 swims for T and at least 3 backdances. happy pup and my PF didn’t hurt!!
12 PM

Bike 2:51:58 [3] 37.74 mi (13.2 mph) +1323ft
shoes: Salsa Warbird

glorious weekend part 3. ride from home w Erl and the 'birds. did the two bridges route which is kinda tough because you cross the second bridge only halfway thru the route and then need to navigate roads the rest of the way.

so many people out in CCL and i loved it!

Saturday Mar 6 #

11 AM

Bike 3:00:41 [3] 36.71 mi (12.2 mph) +1241ft
shoes: Salsa Warbird

glorious weekend part 1, ride w Erl and the Sonas on their tandem. checked out some Mid-South routes at Busch Wildlife for next weekend. i was "navving" and loved it so much...Busch NEEDS to get mapped for an extended bike-o event. such good bike nav training w all of the gravel roads interwoven w two-track, bunkers, lakes...good stuff.

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1RMs
jerk = 105# 30-Apr-15
front squat = 160# 16-Feb-15, 16-Mar-15
dead lift = 230# 13-Feb-15
power clean = 110# 5-Feb-15. 17-Apr-15
overhead squat = 85# 20-Jan-15
bench press = 95# 14-Jan-15
back squat = 155# 28-Jan-14


Recent Weeks:

Week
Ending
Training hours by intensity
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14
Mar 7
Feb 28
Feb 14
Feb 7
Jan 31

Week
Ending
Training hours by activity
012345678910111213
14
Mar 7
Feb 28
Feb 14
Feb 7
Jan 31

Week
Ending
Training miles by activity
05101520253035404550556065707580859095100105110115120125130135
140
Mar 7
Feb 28
Feb 14
Feb 7
Jan 31

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