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Training Log Archive: Work4justice

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  Adventure Race1 3:00:00 20.0(9:00) 32.19(5:36)
  Running2 1:31:52 8.13(11:18) 13.08(7:01) 107
  Mountain Bike1 1:27:51 11.63(7:33) 18.71(4:42) 192
  Spinning2 1:21:39
  weights2 1:00:44 1.11 1.79 22
  Stairmaster1 29:40
  Total6 8:51:46 40.87 65.77 320
  [1-5]6 8:39:55

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Saturday Apr 22, 2017 #

Adventure Race 3:00:00 [3] 20.0 mi (9:00 / mi)

Ish...

Pre ran GYB with Syd Kev and Michelle. So nice out and they did a great job.

Friday Apr 21, 2017 #

5 AM

Running 38:13 intensity: (7 @0) + (8:29 @1) + (17:16 @2) + (3:02 @3) + (16 @4) + (9:03 @5) 4.01 mi (9:32 / mi) +31m 9:18 / mi
ahr:135 max:155

Thursday Apr 20, 2017 #

5 AM

Stairmaster 29:40 intensity: (3:59 @0) + (1:40 @1) + (13:18 @2) + (9:22 @3) + (1:21 @4)
ahr:127 max:154

Intervals-ish

Spinning 26:52 intensity: (4:46 @1) + (5:31 @2) + (7:38 @3) + (8:42 @4) + (15 @5)
ahr:141 max:159

weights 40:44 intensity: (4:24 @0) + (21:00 @1) + (15:02 @2) + (18 @3) 1.11 mi (36:42 / mi) +22m 34:37 / mi
ahr:113 max:139

We did a 300 for class and I tacked on arms and abs. Abs are pathetic and still healing. The scar intersection still gets so swollen but gotta keep doing it.

Tuesday Apr 18, 2017 #

5 AM

Spinning 54:47 intensity: (3:21 @0) + (15:28 @1) + (13:43 @2) + (20:30 @3) + (1:34 @4) + (11 @5)
ahr:127 max:158

weights 20:00 [3]

5 PM

Mountain Bike 47:26 intensity: (3:28 @1) + (12:40 @2) + (24:04 @3) + (6:54 @4) + (20 @5) 6.36 mi (7:27 / mi) +109m 7:05 / mi
ahr:141 max:159

Mountain Bike 40:25 intensity: (3:55 @1) + (13:59 @2) + (16:24 @3) + (5:40 @4) + (27 @5) 5.26 mi (7:41 / mi) +83m 7:19 / mi
ahr:140 max:160

Monday Apr 17, 2017 #

6 AM

Running 53:39 [1] 4.12 mi (13:01 / mi) +76m 12:19 / mi
shoes: Hoka Conquest Road

Nice little bump around recover with the pastors wife. Beautiful morning!!

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