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Training Log Archive: Work4justice

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running3 4:45:27 27.17(10:30) 43.73(6:32) 757
  Mountain Bike1 3:09:18 40.87(4:38) 65.77(2:53) 358
  Spinning2 1:37:59
  weights2 1:32:20
  Yoga1 1:04:41
  Paddling activity2 54:11 7.04(7:42) 11.33(4:47)
  Total7 13:03:56 75.08 120.83 1114
  [1-5]7 12:43:15

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MoTuWeThFrSaSu

Sunday Feb 10 #

11 AM

Mountain Bike 3:09:18 intensity: (1:26 @0) + (44:55 @1) + (2:04:52 @2) + (18:05 @3) 40.87 mi (4:38 / mi) +358m 4:31 / mi
ahr:131 max:151

20 degrees and wind, mental toughness day for sure. Felt good but I think the cold got to me. Seemed so slow.

Saturday Feb 9 #

7 AM

Running 2:54:40 intensity: (21 @0) + (4:11 @1) + (1:47:47 @2) + (54:46 @3) + (7:35 @4) 16.83 mi (10:23 / mi) +217m 9:59 / mi
ahr:140 max:157

Dirt and trail. The trails were a bit icy and snow covered but still worth it. Started to get a little sore toward the end.

The workout was at about every half hour to push for 5 min.

Friday Feb 8 #

3 PM

Running 1:00:03 intensity: (6 @0) + (41 @1) + (13:34 @2) + (21:02 @3) + (16:39 @4) + (8:01 @5) 5.33 mi (11:16 / mi) +540m 8:34 / mi
ahr:147 max:162

Huh.

Today's workout was hill repeats. Warmup, 2m@13%@4.5mph, 1 min easy, then 4m@13%@4.5ph. Shorter distance by .2, but last week was 1 and 3...I am counting this as progress, I think. Especially since this was an afternoon workout and I tend to not do so well and today was no exception. Had the day off for a college visit for Simon, and calls came in during the workout I counldn't totally ignore :/

Thanks to friends who know math better than I, had the chance to calc climb.

Thursday Feb 7 #

5 AM

Spinning 45:11 intensity: (4:23 @0) + (14:11 @1) + (9:39 @2) + (9:18 @3) + (6:27 @4) + (1:13 @5)
ahr:130 max:163

weights 40:09 [1]
ahr:116 max:149

Paddling activity 30:06 intensity: (25 @0) + (4:23 @1) + (12:11 @2) + (13:07 @3) 6.22 km (4:50 / km)
ahr:136 max:149

Wednesday Feb 6 #

5 PM

Running 50:44 intensity: (2:02 @0) + (52 @1) + (11:44 @2) + (25:35 @3) + (10:04 @4) + (27 @5) 5.01 mi (10:08 / mi)
ahr:143 max:161

Mega warm up/cool down and 2x8x20s pickups. It was so hot in the gym. #holyheatacclimation

Paddling activity 24:05 intensity: (34 @1) + (7:28 @2) + (9:59 @3) + (6:04 @4) 5.1 km (4:43 / km)
ahr:144 max:154

Tuesday Feb 5 #

5 AM

weights 33:01 intensity: (8:23 @0) + (6:11 @1) + (15:02 @2) + (3:22 @3) + (3 @4)
ahr:121 max:152

Spinning 52:48 intensity: (3:35 @0) + (26:07 @1) + (15:13 @2) + (7:53 @3)
ahr:123 max:148

Lots of single leg work.

weights 19:10 [1]
ahr:103 max:118

All the squats.

Monday Feb 4 #

8 AM

Yoga 1:04:41 [1]
ahr:67 max:93

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