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Training Log Archive: JWS

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  cycling12 13:40:00
  yoga3 2:45:00
  walking 4 2:05:00
  strength training legs1 40:00
  Total18 19:10:00
averages - sleep:6.9 rhr:46 weight:90.7kg

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Saturday Dec 24, 2011 #

9 AM

cycling (stready sub AT ride ) 1:15:00 [2]
ahr:120 max:148

Good ride with Anne all sub max

Friday Dec 23, 2011 #

yoga (Power Yoga) 1:00:00 [4]

Annika was on fire today in the Power Yoga - yikes!
6 AM

cycling (intervals ) 1:20:00 [3]
ahr:120 max:145

Nice spin with 5minute intervals.

Thursday Dec 22, 2011 #

8 AM

cycling (Spin trainer ) 1:00:00 [2]
ahr:121 max:150

Recovery Ride - felt good.

Wednesday Dec 21, 2011 #

6 PM

cycling (Spin Intervals ) 1:00:00 [4]
ahr:136 max:158

Great spin workout with Annika and the crew! Really worked on the intensity!

Tuesday Dec 20, 2011 #

8 AM

cycling tempo (Computrainer ) 1:30:00 [2]
ahr:124 max:162

Excellent ride with Don on the computrainer today. Did long tempo just sub at at HR 131 - 135 for 50min, then 1+1, 2+2,3+3, 4+4, 5+5, with tempo at 240+ watts and recovery at 180W. Felt really good and quite strong.

Monday Dec 19, 2011 #

8 PM

walking 30:00 [2]
(rest day)

Sunday Dec 18, 2011 #

walking 45:00 [1]

Trails by Laurelwood

yoga 45:00 [3]

9 AM

cycling 1:30:00 [3]
ahr:121 max:147 slept:7.0

Great ride at Studio Energy in Waterloo, mixed intervals - felt pretty good.

Saturday Dec 17, 2011 #

8 AM

cycling 1:00:00 [3]
ahr:122 max:140 rhr:48 slept:7.0

Don bailed on me for "overfestivization" so I rode at home and had a great workout with Anne.

Friday Dec 16, 2011 #

9 AM

yoga 1:00:00 [3]

Excellent Yoga with Annika - right hand still prety sore from trauma. But - went ok.

Thursday Dec 15, 2011 #

8 AM

cycling 35:00 [3]
ahr:124 max:144 slept:7.0

Easy spin and then leg workout.

strength training legs 40:00 [3]

Lower body workout - its been awhile!

Wednesday Dec 14, 2011 #

5 PM

cycling 1:00:00 [4]
ahr:128 max:160 rhr:48 slept:7.0 weight:90.7kg

Excellent workout - 3min at AT or higher 140 - 150 + 2 min off x 6, spin easy 10min - 3 x 5 min on 5 off. Felt hard tonight - especially at start of ride?

Tuesday Dec 13, 2011 #

walking 20:00 [2]

8 AM

cycling 1:00:00 [2]
ahr:124 max:152 rhr:46 slept:7.0 weight:90.7kg

6 x 5min off 5min on at low - near AT threshold
Felt good

Monday Dec 12, 2011 #

walking 30:00 [3]

6 AM

cycling intervals 1:00:00 [3]
ahr:136 max:160 rhr:42 slept:6.0 weight:90.7kg

Good intervals on Mag trainer with Anne
15min warmup
8 x 3min on at AT + 2 min off
15 min cooldown

Saturday Dec 10, 2011 #

8 AM

cycling (Indoors on Trainer ) 1:30:00 [4]
ahr:138 max:155 rhr:48 slept:7.0 weight:90.7kg

Great wokrout with Donny, 5on/5off 240/280, averaged 190W, 27 KPH - Louisville Course.

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