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Training Log Archive: britty327

In the 7 days ending Nov 25, 2017:

activity # timemileskm+ft
  Bike3 10:23:54 106.85(10.3/h) 171.96(16.5/h) 9814
  Strength2 2:30:00
  Trekking2 2:13:00 7.3(18:13) 11.75(11:19) 530
  Total7 15:06:54 114.15 183.71 10344

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Saturday Nov 25, 2017 #

10 AM

Bike 3:23:26 [3] 26.83 mi (7.9 mph) +2458ft
shoes: Clementine

Mid Patapsco again with Jen and T Star. Love training with these gals. Low speed crash on my back onto a rock at one point. Somehow strained my abs again but didn’t notice til later in the day. Seems to be a recurring problem.

Friday Nov 24, 2017 #

3 PM

Strength 1:10:00 [3]

1a) Hammy floss 2x:45
1b) Y handcuffs 2x12
1c) Bear crawl 2x10

2a) Wall sit w/banded pull apart 3x20
2b) Banded walk 3x15
2c) Supine res. banded iso hip flexion 3x:30

3a) Weighted walking lunges 4x8@25s
3b) Single arm DB press 4x8@30

4a) 4way deadbugs 3x:35
4b) Glute bridge w/SL lift 3x10
4c) Box jump 3x5@28"

5a) Dead hang isolation knee tuck 3x:25
5b) Calf raise 3x15

Thursday Nov 23, 2017 #

Trekking 1:19:08 [3] 4.5 mi (17:35 / mi) +365ft 16:20 / mi

Wednesday Nov 22, 2017 #

9 AM

Bike 4:50:02 [3] 63.3 mi (13.1 mph) +5406ft
shoes: Maxine

LeRoy’s Gravel grinder route out of Marshal. Prob could have ridden my cross bike. Chose the gravel instead. Great route...last 20 hurt. Long time to ride solo. Pretty sure this made my cold worse, but I felt fine during it.

Tuesday Nov 21, 2017 #

2 PM

Strength 1:20:00 [3]
ahr:55 max:150

1a) Hammy floss 2x:30
1b) TKE 2x15
1c) Banded wall squats 2x20

2a) Paloff press 3x:25
2b) Lat banded squat walk 3x15m
2c) SL KB RDL 2x5@30s

3a) Contralateral deadbug 4x:30
3b) Back squat 5x5@150
WU 45, 115

4a) KB upright row 3x12@44
4b) Banded face pull 3x15
4c) Ring rows 3x12

5a) Bird dog rows 3x12@26
5b) Banded tri pressdowns 3x15

CD- Hip flexors, banded hammy, pidgeon

Monday Nov 20, 2017 #

Trekking 53:52 [3] 2.8 mi (19:14 / mi) +165ft 18:13 / mi
shoes: Lone Peak 3.5 purple

Been slowly getting sick. Went to the Angus&Julia Stone show in the city last night then spent most of the day sleeping. Skipped the bike.

Sunday Nov 19, 2017 #

9 AM

Bike 2:10:26 [3] 16.72 mi (7.7 mph) +1950ft
shoes: Clementine

Hardtailin it at Patapsco. Met up with Jen, Theresa, and Justin for a middle Patapsco ride. Such a blast. And with 2 kickass women to boot.

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