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Training Log Archive: FrankTheTank

In the 7 days ending Jan 27:

activity # timemileskm+ft
  Rowing3 1:35:00 12.43(7:39) 20.0(4:45)
  Biking2 1:18:34 18.0(4:22) 28.97(2:43)
  Total5 2:53:34 30.43(5:42) 48.97(3:33)

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Friday Jan 26 #

8 AM

Biking (commute) 38:34 [3] 9.0 mi (4:17 / mi)
shoes: Verdi JTS

Ride into work. Pretty darn cold and wet and windy. What happened to the forecast?
5 PM

Biking (commute) 40:00 [3] 9.0 mi (4:27 / mi)
shoes: Verdi JTS

Ride home from work.

Thursday Jan 25 #

3 PM

Rowing (indoor) 30:00 [3] 6.0 km (5:00 / km)

Indoor rower: 5min warmup followed by 8x (500m hard with 1min rest) then 5min cooldown. I was not feeling too strong today and I think I averaged about 1:52 on the 500s. After, I did some strength work, abs and coreture.

Monday Jan 22 #

6 PM

Rowing (indoor) 30:00 [3] 7.0 km (4:17 / km)

5min warmup, followed by 5x (1k row at moderate pace then 1min rest). 5min cooldown. I did some arm strength after and abs.

Sunday Jan 21 #

11 AM

Rowing (indoor) 35:00 [4] 7.0 km (5:00 / km)

Indoor rower. Warmup for 5min followed by 10x (500m hard by 1min rest). I think I averaged about 1:50 for the 500m intervals.

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