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Training Log Archive: Work4justice

In the 7 days ending Nov 12, 2016:

activity # timemileskm+m
  Trekking2 3:12:48 9.49(20:19) 15.27(12:37) 333
  Running2 1:45:16 9.1(11:34) 14.65(7:11) 259
  Mountain Bike1 1:22:06 16.34(5:01) 26.3(3:07) 148
  Yoga1 1:00:00
  weights1 43:28 5
  Spinning1 33:01
  Total7 8:36:39 34.93 56.22 744
  [1-5]7 8:16:00

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SuMoTuWeThFrSa

Saturday Nov 12, 2016 #

7 AM

Trekking 1:20:25 intensity: (1:06:23 @1) + (7:27 @2) + (6:35 @3) 3.73 mi (21:34 / mi) +232m 18:04 / mi
ahr:94 max:149

Peach Mountain training with Jens. Some very cool features and legs that were really good for me to do. I don't have the map in front of me to analyze it all but I have to work in o training several times a month as far as I am concerned over the winter. Working on a winter training plan.

Thursday Nov 10, 2016 #

5 AM

Spinning 33:01 intensity: (4:21 @0) + (15:35 @1) + (4:48 @2) + (7:56 @3) + (21 @4)
ahr:114 max:152

weights (Boot camp) 22:46 intensity: (1:45 @0) + (11:28 @1) + (8:16 @2) + (1:17 @3) +3m
ahr:115 max:140

weights 20:42 intensity: (6:45 @0) + (13:12 @1) + (45 @3) +2m
ahr:92 max:110

Wednesday Nov 9, 2016 #

9 AM

Running 53:30 intensity: (2:02 @1) + (24:31 @2) + (25:12 @3) + (1:41 @4) + (4 @5) 4.71 mi (11:22 / mi) +139m 10:24 / mi
ahr:139 max:160

Little trot around bishop. Took it easy very slippery! Was with my neighbor and she wasn't interested in any of my hill repeat out and back nonsense and now she knows Mr. Dubs has her back.

Tuesday Nov 8, 2016 #

8 AM

Mountain Bike 1:22:06 intensity: (7:38 @0) + (18:26 @1) + (42:22 @2) + (11:07 @3) + (2:33 @4) 16.34 mi (5:01 / mi) +148m 4:53 / mi
ahr:125 max:155

First mission was to find some two track to practice on, thought I saw some off Rushton and Silver Lake, but there were either no trespassing signs or a barrel. So wen to my beloved badlands and biked up a couple of hills I use for hill repeats on foot. Went better than expected.
5 PM

Running 51:46 intensity: (10 @0) + (6:07 @1) + (12:17 @2) + (21:07 @3) + (2:38 @4) + (9:27 @5) 4.39 mi (11:48 / mi) +120m 10:52 / mi
ahr:135 max:155

Hill repeats with ccmarie and byrnedfish. I have bruising down my right leg and back side. Ouch.

Monday Nov 7, 2016 #

Yoga 1:00:00 [3]

Sunday Nov 6, 2016 #

1 PM

Trekking 1:52:23 intensity: (48:20 @1) + (30:40 @2) + (29:38 @3) + (2:31 @4) + (1:14 @5) 5.76 mi (19:31 / mi) +101m 18:30 / mi
ahr:125 max:161

Green course, a couple of bad bobbles worth about 30 min of mistakes (!!!) and a couple of overshoots. One I wondered with Mark if it was a smidge misplaced, but geez how would I know! :) Beautiful day.

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