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Training Log Archive: Work4justice

In the 7 days ending Feb 16, 2019:

activity # timemileskm+m
  Mountain Bike2 7:17:47 94.29(4:39) 151.74(2:53) 772
  Paddling activity2 1:31:27 3.85 6.2
  Spinning1 1:27:25
  Running1 1:10:06 6.05(11:35) 9.74(7:12) 101
  weights2 1:03:06 0.77(1:21:30) 1.25(50:39) 2
  Yoga1 1:00:00
  Total7 13:29:51 104.97 168.93 875
  [1-5]7 12:37:55

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SuMoTuWeThFrSa

Saturday Feb 16, 2019 #

12 PM

Mountain Bike (Gravel) 4:08:29 intensity: (49 @0) + (1:06:23 @1) + (2:42:12 @2) + (19:05 @3) 53.42 mi (4:39 / mi) +414m 4:33 / mi
ahr:130 max:150

Chilly! More ice and snow than I had bargained for but I stayed upright! Forgot to put vodka in my water bottle. Had a pack. Layering strategy much better today.

Thursday Feb 14, 2019 #

4 AM

Spinning 57:05 intensity: (5:45 @0) + (21:41 @1) + (8:21 @2) + (20:39 @3) + (39 @4)
ahr:128 max:154

HR test.

Spinning 30:20 intensity: (6:49 @0) + (12:29 @1) + (8:58 @2) + (2:04 @3)
ahr:119 max:144

weights 25:03 intensity: (12:03 @0) + (11:08 @1) + (1:31 @2) + (21 @3) 0.05 mi (7:43:23 / mi) +2m 6:49:17 / mi
ahr:103 max:134

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.

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