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Training Log Archive: Work4justice

In the 7 days ending Mar 9, 2019:

activity # timemileskm+m
  Mountain Bike1 4:39:23 61.37(4:33) 98.76(2:50) 497
  Gravel bike1 4:38:46 61.48(4:32) 98.95(2:49) 384
  Orienteering1 4:13:42 10.78(23:32) 17.35(14:37) 35629 /30c96%
  Running3 3:58:46 25.75(9:16) 41.44(5:46) 280
  Spinning2 1:39:41
  Yoga1 1:00:00
  weights1 50:12 0.89(56:25) 1.43(35:03)
  Paddling activity1 25:24 3.91(6:29) 6.3(4:02)
  Total7 21:25:54 164.19 264.23 151629 /30c96%
  [1-5]7 20:55:45

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Saturday Mar 9, 2019 #

8 AM

Mountain Bike (gravel) 4:39:23 intensity: (23 @0) + (1:59:01 @1) + (2:23:06 @2) + (16:53 @3) 61.37 mi (4:33 / mi) +497m 4:26 / mi
ahr:128 max:145

The sun peeked out! OMG that was amazing.

Kinda windy and the roads are starting to get rutted up.

Saw three other riders today! All on gravel bikes.

Gravel bike 4:38:46 intensity: (1:42:22 @1) + (2:22:45 @2) + (33:39 @3) 61.48 mi (4:32 / mi) +384m 4:27 / mi
ahr:128 max:145

Friday Mar 8, 2019 #

7 AM

Running 1:02:59 intensity: (6 @0) + (1:15 @1) + (30:28 @2) + (15:15 @3) + (15:55 @4) 7.03 mi (8:58 / mi) +164m 8:21 / mi
ahr:143 max:158

Thursday Mar 7, 2019 #

5 AM

Paddling activity 25:24 intensity: (37 @0) + (2:55 @1) + (10:26 @2) + (11:26 @3) 6.3 km (4:02 / km)
ahr:136 max:148

Woke up earlier than planned so decided to go on ahead to the gym and start the erg.
Warmup...
3 1000m
2 500m

The rest of the workout was 3161m during weights.

Spinning 29:05 intensity: (6:17 @0) + (4:34 @1) + (10:46 @2) + (7:28 @3)
ahr:126 max:151

weights 50:12 intensity: (21:06 @0) + (18:40 @1) + (8:54 @2) + (1:32 @3) 0.89 mi (56:25 / mi)
ahr:106 max:141

Back end of spin fusion with planks, squats, wipers, crunches and some other stuff I can't remember.

Then finish erg:
2 500m's
4 250m's

Then day 2-week 3:

A1 KB – Z Press
A2 Bent over BB Row
B1 Bench press
B2 Cable lat pull down
C1 Strict hanging knee raises
C2 Hollow rocks + Supermans

Wednesday Mar 6, 2019 #

7 AM

Running 51:24 intensity: (2:31 @1) + (22:52 @2) + (21:25 @3) + (4:36 @4) 5.5 mi (9:21 / mi)
ahr:141 max:157

Fartleks...EZ at 6.2 and efforts at 8.2.

Tuesday Mar 5, 2019 #

11 AM

Orienteering 4:13:42 [1] 10.78 mi (23:32 / mi) +356m 21:21 / mi
ahr:94 max:142 spiked:29/30c

Easy paced birthday O thanks to Mr. W. Didn't get to all 49...Brenda joined me after her epic Sea to Sea performance and I would go to the controls and she and Joe would hike the trail. Very fun!

We intentionally hiked the lakes. So many interesting noises!

Monday Mar 4, 2019 #

Yoga 1:00:00 [1]

Sunday Mar 3, 2019 #

8 AM

Running (Gravel) 2:04:23 intensity: (6 @0) + (21:26 @1) + (1:08:17 @2) + (32:52 @3) + (51 @4) + (51 @5) 13.22 mi (9:25 / mi) +117m 9:09 / mi
ahr:135 max:170

Z2 withZ4 pushes.

Spinning 1:10:36 intensity: (1:34 @0) + (24:33 @1) + (41:51 @2) + (2:38 @3)
ahr:126 max:142

RPM strength training.

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