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Training Log Archive: Work4justice

In the 7 days ending Feb 13, 2019:

activity # timemileskm+m
  Running3 5:04:49 28.21(10:48) 45.4(6:43) 858
  Mountain Bike1 3:09:18 40.87(4:38) 65.77(2:53) 358
  Paddling activity3 2:01:33 7.72 12.42
  weights2 1:18:12 0.72 1.16
  Yoga1 1:00:00
  Spinning1 45:11
  Total8 13:19:03 77.52 124.76 1215
  [1-5]8 12:47:18

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Wednesday Feb 13, 2019 #

9 AM

Running 1:10:06 intensity: (8 @0) + (2:19 @1) + (18:23 @2) + (39:29 @3) + (2:15 @4) + (7:32 @5) 6.05 mi (11:35 / mi) +101m 11:01 / mi
ahr:139 max:151

Fun run day...I have been wanting to get back to the Badlands to check out the excavation. First mistake was thinking it was a good idea to park by the guard rail. The subie was stuck for a hot minute but got it out and parked on the road. Second mistake was not checking the weather closely...25 mph wind gusts aren’t a lot of fun. But! Checked out a trail that Angel ad I noticed was newly tagged, made a good call on the yak trax (ice under powder snow) and it was fun to bomb around there albeit slowly.

Tuesday Feb 12, 2019 #

8 AM

Paddling activity 31:27 intensity: (1:41 @0) + (10:42 @1) + (14:03 @2) + (5:01 @3) 6.2 km (5:04 / km)
ahr:128 max:148

W/up
1 on, 1 off x 10
C/d

weights 38:03 intensity: (23:15 @0) + (8:12 @1) + (3:07 @2) + (3:29 @3) 0.72 mi (52:50 / mi)
ahr:102 max:149

Metcon and program strength

Monday Feb 11, 2019 #

Yoga 1:00:00 [1]

8 AM

Paddling activity 1:00:00 [3]

Sunday Feb 10, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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

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