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Training Log Archive: P-K

In the 7 days ending Jan 18:

activity # timemileskm+m
  Biking3 2:32:23
  Crossfit3 1:30:00
  Running1 30:00 3.73(8:03) 6.0(5:00)
  Recovery/Mobility2 20:00
  Total5 4:52:23 3.73 6.0

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Friday Jan 17 #

Biking 51:10 [3]
shoes: Pearl Izumi X-Alp Canyon


4wk ftp booster wk1 - day 5 40/20s #1

alt 310w for 40 155w for 20

Pretty nice to do something a little more manageable than the Hunter's challenge workouts.

Didn't plan to ride today but with a tornado of 3 year olds descending here tomorrow it had to be done.

Thursday Jan 16 #

Crossfit 30:00 [3]
shoes: Brooks Cascadia 12


10 minute amrap

250m row
7 push press 95#
25 double unders

5rds + 110m

Biking 41:01 [3]
shoes: Pearl Izumi X-Alp Canyon


10x30sec hill sprints @575w

Last time I did this one at 500w and found it pretty manageable.

At 575w I couldn't hold on.

The erg crapped out for 1 interval which helped me (desipte the ant+) and I lost it on the last one on my own.

Next time I come to this one I'll try the 575 again.

Tuesday Jan 14 #

Crossfit 30:00 [3]
shoes: Brooks Cascadia 12


21-15-9
deadlift
boxjump

4:45 @ 185

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Cumulus 18


2x12min w/ 2min rest

2.56km
2.62km

Monday Jan 13 #

Crossfit 30:00 [3]
shoes: Brooks Cascadia 12



bizarro fran #3

45 thrusters 95#
45 pullups

7:01

Recovery/Mobility 10:00 [3]

Sunday Jan 12 #

Recovery/Mobility 10:00 [3]

Biking 1:00:12 [3]
shoes: Pearl Izumi X-Alp Canyon


Planned a long one again but pulled the plug early. Still slow after Friday.

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