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Training Log Archive: Work4justice

In the 7 days ending Dec 1, 2015:

activity # timemileskm+m
  Mountain Bike3 3:07:02 27.88(6:43) 44.87(4:10) 271
  weights2 1:43:00
  Trekking1 1:30:00 6.0(15:00) 9.66(9:19) 60
  Running3 1:27:05 9.48(9:11) 15.26(5:42) 103
  Spinning1 1:05:00 20.0(3:15) 32.19(2:01)
  Yoga1 45:00
  Total8 9:37:07 63.36 101.98 434
  [1-5]8 9:18:14

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WeThFrSaSuMoTu

Tuesday Dec 1, 2015 #

5 AM

Spinning 1:05:00 [3] 20.0 mi (3:15 / mi)
ahr:153 max:190

No way on the HR. Probs avg 140s and high at 150/160s.
C • cure? 3

Running (Intervals) 15:00 [3] 1.75 mi (8:34 / mi)
ahr:149 max:169

3x4min intervals at 7.3 mph and 1 min rest at 6 mph

weights (Core) 13:00 [3]

Planks, push ups, leg lifts, crunches, side planks and bridges.

Monday Nov 30, 2015 #

7 AM

Running 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Hoka One One 9.5 #2

Running 6:23 [3] 0.5 mi (12:46 / mi) +30m 10:45 / mi

Yoga 45:00 [3]

Sunday Nov 29, 2015 #

8 AM

Running 55:42 intensity: (21 @0) + (1:17 @1) + (20 @2) + (32:31 @3) + (21:13 @4) 6.03 mi (9:14 / mi) +73m 8:54 / mi
ahr:146 max:161 shoes: Hoka One One 9.5 #1

C • counting 5

Saturday Nov 28, 2015 #

12 PM

Mountain Bike 11:02 intensity: (1:36 @0) + (34 @1) + (1:46 @2) + (6:55 @3) + (11 @4) 2.23 mi (4:57 / mi) +4m 4:55 / mi
ahr:121 max:151

Dropped off car for oil change. Still achey from Thursday. Cleaned out the garage. Getting ready to hoist canoe into the rafters.
C • News flash 8
3 PM

Mountain Bike 41:35 intensity: (3:11 @0) + (14:06 @1) + (15:07 @2) + (9:11 @3) 7.59 mi (5:29 / mi) +8m 5:28 / mi
ahr:115 max:140

Friday Nov 27, 2015 #

5 PM

Trekking 1:30:00 [2] 6.0 mi (15:00 / mi) +60m 14:33 / mi
shoes: SpeedCross 9.5 #1

Bumped watch, lost data. Total guess.

Thursday Nov 26, 2015 #

weights (Included stretching) 1:30:00 [3]
ahr:120 max:177 shoes: SpeedCross 9.5 #1

Three place rotation at gym. Spin, legs/arms, core. Oof. Attrition rate by the end of class was about 50%.

Wednesday Nov 25, 2015 #

11 AM

Mountain Bike 2:14:25 intensity: (13:45 @0) + (23:31 @1) + (18:10 @2) + (1:00:11 @3) + (16:19 @4) + (2:29 @5) 18.06 mi (7:27 / mi) +259m 7:08 / mi
ahr:125 max:173

First bump around with some Girlbikers. Muddy slog. A few of us wound up out front after a while, we forgot to stop and wait, and missed the intended turnoff. I had to get back so I peeled off. Tailbone had a hot spot for about 15 min, but then fine. Was a little icy, snowy.

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