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Training Log Archive: Work4justice

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Spinning3 3:50:04 28.78 46.32 400
  Running2 2:46:13 15.2(10:56) 24.46(6:48) 296
  weights2 1:43:03 0.57 0.92
  Stairmaster2 1:15:24 1.35 2.17 2
  Yoga1 1:02:54
  Total7 10:37:38 45.9 73.87 697
  [1-5]7 9:51:18

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

2 PM

Running 1:45:52 [2] 8.69 mi (12:11 / mi) +266m 11:07 / mi

Snowy, slippery, heavy pack and low motivation...but got it done!
C • nice run! 3

Saturday Jan 11, 2020 #

10 AM

Spinning 2:00:03 intensity: (19:32 @0) + (27:18 @1) + (1:01:16 @2) + (11:57 @3) 28.78 mi (4:10 / mi) +400m 4:00 / mi
ahr:124 max:148

Calibration then orange unicorn+

My rpm’s still stink.

Friday Jan 10, 2020 #

6 AM

Running 1:00:21 intensity: (3 @0) + (3 @1) + (6:01 @2) + (37:02 @3) + (12:53 @4) + (4:19 @5) 6.51 mi (9:16 / mi) +29m 9:09 / mi
ahr:140 max:153

Thursday Jan 9, 2020 #

5 AM

Spinning 46:05 intensity: (10:49 @0) + (18:52 @1) + (9:00 @2) + (6:35 @3) + (49 @4)
ahr:113 max:154

weights 57:54 [1]
ahr:107 max:149

Wednesday Jan 8, 2020 #

7 AM

Stairmaster 1:00:08 intensity: (2:11 @0) + (6:33 @1) + (27:36 @2) + (23:41 @3) + (7 @4) 1.35 mi (44:32 / mi) +2m 44:22 / mi
ahr:136 max:152

Tuesday Jan 7, 2020 #

5 AM

Spinning 1:03:56 intensity: (12:49 @0) + (20:32 @1) + (16:47 @2) + (11:04 @3) + (2:36 @4) + (8 @5)
ahr:118 max:158

He's throwing in a lot of strength work on Tuesdays.

weights 45:09 [1] 0.57 mi (1:19:14 / mi)
ahr:99 max:130

Monday Jan 6, 2020 #

7 AM

Stairmaster 15:16 intensity: (56 @0) + (6:08 @1) + (7:38 @2) + (34 @3)
ahr:123 max:140

Yoga 1:02:54 [1]
ahr:66 max:90

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