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Training Log Archive: Work4justice

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running3 3:34:16 21.11(10:09) 33.97(6:18) 484
  Mountain Bike4 2:54:20 38.74(4:30) 62.35(2:48) 271
  Trekking1 2:39:25 10.16(15:41) 16.35(9:45) 191
  Yoga1 1:00:00
  weights1 54:30
  Spinning1 27:53
  Stairmaster1 25:14
  Total10 11:55:38 70.01 112.67 946
  [1-5]10 11:38:22

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SuMoTuWeThFrSa

Saturday Oct 22, 2016 #

8 AM

Running 1:21:15 [3] 7.87 mi (10:19 / mi) +212m 9:32 / mi
ahr:144 max:163

Fun run with ccmarie and byrnedfish. Lots of talk about winter training plans, and just stuff. Such a beautiful morning and I forget how great this trail is especially pre-iceman. :)

Friday Oct 21, 2016 #

7 AM

Mountain Bike (Paved/dirt) 1:05:02 intensity: (5:53 @0) + (4:53 @1) + (41:34 @2) + (11:30 @3) + (1:12 @4) 16.02 mi (4:04 / mi) +108m 3:59 / mi
ahr:127 max:154

20 lb pack
4 PM

Mountain Bike (Paved/dirt) 1:18:38 intensity: (1 @0) + (42:38 @1) + (31:45 @2) + (4:14 @3) 16.1 mi (4:53 / mi) +145m 4:45 / mi
ahr:124 max:143

Sooo windy-no spunk! 20lb pack

Thursday Oct 20, 2016 #

5 AM

Stairmaster intervals 25:14 intensity: (54 @0) + (4:32 @1) + (8:55 @2) + (6:36 @3) + (2:21 @4) + (1:56 @5)
ahr:136 max:163

Spinning intervals 27:53 intensity: (10:54 @1) + (5:02 @2) + (8:47 @3) + (3:10 @4)
ahr:128 max:157

weights (boot camp) 27:37 intensity: (3 @0) + (19:07 @1) + (6:39 @2) + (1:48 @3)
ahr:117 max:142

weights 26:53 intensity: (8:38 @0) + (17:17 @1) + (58 @3)
ahr:93 max:125

Weight room.

Wednesday Oct 19, 2016 #

Running hills (Sand dirt ) 1:00:55 intensity: (1:44 @0) + (1:09 @1) + (16:05 @2) + (31:09 @3) + (7:21 @4) + (3:27 @5) 5.12 mi (11:54 / mi) +206m 10:35 / mi
ahr:142 max:184

Hill repeats in my favorite quarry on my favorite hill repeat hill -- said to benefit bf and ccmarie!

Tuesday Oct 18, 2016 #

7 AM

Running 1:12:06 intensity: (3 @0) + (4:08 @1) + (22:07 @2) + (19:22 @3) + (12:35 @4) + (13:51 @5) 8.12 mi (8:53 / mi) +66m 8:40 / mi
ahr:146 max:181

Monday Oct 17, 2016 #

7 AM

Yoga 1:00:00 [1]

Sunday Oct 16, 2016 #

8 AM

Trekking 29:13 [1] 1.63 mi (17:56 / mi) +19m 17:19 / mi
ahr:98 max:117

15 lb pack. Nice ILRA hike with Cataldo. She stated that it's time to get Mr. Wonderful on the tandem with her for MTB races. I heartily agreed.

Trekking 2:10:12 [1] 8.53 mi (15:16 / mi) +173m 14:22 / mi
ahr:93 max:129

12 PM

Mountain Bike 10:24 [1] 2.2 mi (4:44 / mi) +5m 4:41 / mi

5 PM

Mountain Bike 20:16 [1] 4.42 mi (4:35 / mi) +12m 4:33 / mi

Good news bad news about small town auto shops, they are often open on Sundays, but not sure when they close...biking to yoga in the a.m.

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