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Training Log Archive: Work4justice

In the 7 days ending Mar 2:

activity # timemileskm+m
  Mountain Bike1 3:58:10 52.57(4:32) 84.6(2:49) 302
  Running3 2:48:30 16.03(10:31) 25.8(6:32) 744
  Spinning2 1:48:03
  weights2 1:31:33 0.93 1.5 3
  Paddling activity2 1:22:16 10.38(7:56) 16.7(4:56)
  Yoga1 1:01:05
  Total7 12:29:37 79.91 128.6 1049
  [1-5]7 11:44:41

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Saturday Mar 2 #

9 AM

Mountain Bike (Gravel) 3:58:10 intensity: (56 @0) + (1:23:58 @1) + (1:26:02 @2) + (1:07:14 @3) 52.57 mi (4:32 / mi) +302m 4:27 / mi
ahr:126 max:141

That was cold. At times the cold and wind really got to me. :/

Feel like a broken record.

With pack of extra layers.

Friday Mar 1 #

7 AM

Running (Treadmill) 59:14 intensity: (40 @0) + (5:57 @1) + (27:16 @2) + (18:32 @3) + (6:37 @4) + (12 @5) 6.01 mi (9:51 / mi)
ahr:138 max:160

w/u 15mins flat:
1min @ 13% 4.7 MPH/1 min flat same speed
2min @ 13% 4.7 MPH/2 min flat same speed
c/d

Too lazy to do the math for the climb.

Very conscious of not heel striking, wow, surprised what a difference it makes.

Thursday Feb 28 #

5 AM

Paddling activity 41:11 intensity: (49 @0) + (7:07 @1) + (18:00 @2) + (15:15 @3) 8.5 km (4:51 / km)
ahr:135 max:147

Spinning 37:42 intensity: (3:07 @0) + (16:14 @1) + (10:17 @2) + (8:04 @3)
ahr:122 max:150

weights 37:03 intensity: (16:09 @0) + (20:00 @1) + (2 @2) + (52 @3) 0.93 mi (39:50 / mi) +3m 39:23 / mi
ahr:106 max:128

Wednesday Feb 27 #

6 AM

Running 48:50 intensity: (1 @0) + (3:38 @1) + (16:15 @2) + (17:54 @3) + (9:55 @4) + (1:07 @5) 5.01 mi (9:45 / mi) +12m 9:41 / mi
ahr:143 max:163

15 min warmup
20s 4/5 into 40s EZ
5 min EZ
30s 4/5 into 30s EZ
10 c/d

I’m starting to wonder about stride length, treadmill showing longer.

Tuesday Feb 26 #

5 AM

Paddling activity 41:05 intensity: (34 @0) + (19:28 @1) + (17:03 @2) + (4:00 @3) 8.2 km (5:01 / km)
ahr:128 max:144

weights 54:30 intensity: (18:28 @0) + (15:25 @1) + (15:18 @2) + (5:19 @3)
ahr:115 max:149

Monday Feb 25 #

7 AM

Yoga 1:01:05 [1]
ahr:66 max:91

Sunday Feb 24 #

Note

My son was very excited to share about this new game he’s playing called Anthem. Has a map, checkpoints but sadly doesn’t seem to have boats or bikes...he said at least not yet.
10 AM

Spinning 1:10:21 intensity: (4:00 @0) + (20:46 @1) + (19:38 @2) + (22:14 @3) + (3:43 @4)
ahr:131 max:158

Intervals

Running 1:00:26 intensity: (12 @0) + (3:58 @1) + (26:43 @2) + (17:46 @3) + (11:47 @4) 5.01 mi (12:04 / mi) +732m 8:18 / mi
ahr:141 max:159

W/up 15m, treadmill hill repeats 1min on/1 min off--5min on 2 min off at 3.8mph and 13% grade.

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