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Training Log Archive: Work4justice

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running2 2:16:42 13.9(9:50) 22.37(6:07) 47
  Paddling activity2 2:16:14 8.95(15:13) 14.41(9:27) 6
  Yoga2 1:55:40
  Mountain Bike1 1:16:35 20.02(3:50) 32.22(2:23) 176
  Spinning1 1:03:47
  weights1 20:45 2
  Total5 9:09:43 42.87 69.0 232
  [1-5]5 8:54:58

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Saturday Sep 21 #

7 AM

Running 1:15:22 intensity: (47 @0) + (32:01 @1) + (30:21 @2) + (11:52 @3) + (3 @4) + (18 @5) 6.89 mi (10:56 / mi) +23m 10:50 / mi
ahr:126 max:165

With Angel and a 10# pack :)

Paddling activity 2:05:54 [2] 8.33 mi (15:07 / mi) +6m 15:05 / mi
ahr:122 max:139

Intervals...have to admit this boat can be a bit unwieldly...just looked up the weight and was shocked how heavy it is, no wander my canoe seems so light!

Update: looked up the weight of my kayak 45 lbs...and it’s a deterrent to me getting out solo because I haven’t figured out a way to load it and transport on my own. Maybe next year I’ll get something better so paddle training is a little more attractive!

Thursday Sep 19 #

5 AM

Spinning 1:03:47 intensity: (8:15 @0) + (29:22 @1) + (16:15 @2) + (8:39 @3) + (1:16 @4)
ahr:120 max:154

weights 20:45 [1] +2m
ahr:98 max:142

Overhead bent arm barbell curls
Row machine all out 300m
Bosu plank
Kettle bell squats
Single arm row
Single arm dumbbell lifts

Wednesday Sep 18 #

7 AM

Running 1:01:20 intensity: (1:51 @0) + (2:12 @1) + (1:38 @2) + (18:11 @3) + (21:26 @4) + (16:02 @5) 7.01 mi (8:45 / mi) +25m 8:39 / mi
ahr:148 max:163

Yoga 50:50 [2]
ahr:83 max:106

Tuesday Sep 17 #

4 PM

Mountain Bike (Dirt roads) 1:16:35 intensity: (2:35 @0) + (1:11:16 @1) + (1:36 @2) + (1:08 @3) 20.02 mi (3:50 / mi) +176m 3:43 / mi
ahr:113 max:131

Beautiful weather!

Monday Sep 16 #

7 AM

Paddling activity 10:20 intensity: (1:17 @0) + (9:03 @1) 1.0 km (10:20 / km)
ahr:107 max:117

Yoga 1:04:50 [1]
ahr:60 max:84

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