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Training Log Archive: Willderness

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Bike7 10:23:11 116.38 187.3 990
  Run9 9:10:13 54.13 87.12 694
  Rehab/Preventative13 4:30:00
  Hiking1 2:25:00
  Strength6 1:51:00
  Total18 28:19:24 170.52 274.42 1684
  [1-5]16 23:49:24
averages - sleep:7.6 weight:190.9lbs

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Thursday Mar 31, 2016 #

Note
slept:8.0 weight:190lbs

Bike 1:00:00 [3]

avg 263 W

Felt like total garbage for the first 40 minutes, then all of a sudden I was on the good side of the hill again and felt great for the last 20... Back up holding 380-400 W for short-ish intervals with ease.

Rehab/Preventative 20:00 [0]

Wednesday Mar 30, 2016 #

Note
slept:9.5 weight:192lbs

Run 1:00:04 [3] 11.62 km (5:10 / km) +65m 5:02 / km

Must still be shaking out the remnants of easter shenanigans... Absolutely zero gas in the tank today.

Rehab/Preventative 20:00 [0]

Strength 15:00 [3]

Tuesday Mar 29, 2016 #

Note
slept:9.5 weight:194lbs

Bike 2:05:00 [2] 48.8 km (2:34 / km) +245m 2:30 / km

Absolutely brutal traffic... Was on the road until i saw a few bikers slowly rolling past down the sidewalk to get out of the traffic and cross at the cross walks.... quickly followed suit, as i don't think anyone (me or the surrounding vehicles) was happy with me on the road.

Strength 15:00 [3]

leg/knee stuff

Rehab/Preventative 20:00 [0]

Wednesday Mar 23, 2016 #

Note
slept:8.0 weight:188lbs

Bike 30:00 [2]

Strength 20:00 [3]

bodyweight exercises for the legs/knees after the bike

Also lifting people over the 12ft wall at storm the wall. Not sure why i got volunteered to single base everyone up.
C • must be 'cause of your awesome verticle 1

Run 1:40 [5] 0.5 km (3:20 / km)

no clue how how long it actually took, but id have to guess over 3min/km and under 4min/km... been a long time since I had to do such a short hard run.

Tuesday Mar 22, 2016 #

Note
slept:6.5 weight:188lbs

12 PM

Bike 1:17:29 [3] 32.0 km (2:25 / km) +210m 2:21 / km

Monday Mar 21, 2016 #

Run 1:48:11 [3] 20.0 km (5:25 / km) +179m 5:11 / km

C • nice run 2

Rehab/Preventative 20:00 [0]

Friday Mar 18, 2016 #

Run 1:13:58 [2] 13.3 km (5:34 / km) +94m 5:22 / km

Rehab/Preventative 20:00 [0]

Wednesday Mar 16, 2016 #

Note
slept:4.5 weight:190lbs

C • why so little sleep? 5
9 AM

Bike 2:10:42 [2] 48.5 km (2:42 / km) +273m 2:37 / km

rode some trails on the way back... nothing technical, but still more fun than road

Rehab/Preventative 20:00 [0]

Tuesday Mar 15, 2016 #

Note
slept:8.5 weight:192lbs

Monday Mar 14, 2016 #

Note
slept:5.5 weight:192lbs

Rehab/Preventative 25:00 [0]

Sunday Mar 13, 2016 #

Hiking 2:25:00 [1]

Easy hike about 5.5km out until a buddy mangled his left ankle. Then hobbled back to the car

Note
slept:7.0 weight:190lbs

Saturday Mar 12, 2016 #

Run 1:15:00 [3]

Run in North Van with the big guy and Darin... Those damn hills sure make you realize how bad you've fallen out of shape... Recovered super quick on the flat/downhill though which was a pleasant surprise.

Note
slept:7.0

Friday Mar 11, 2016 #

Note
slept:7.0 weight:192lbs

Bike 50:00 [3]

mostly easy with some harder intervals. Nose leaking like a faucet

Rehab/Preventative 20:00 [0]

Thursday Mar 10, 2016 #

Note
slept:7.0 weight:195lbs

10 AM

Run 1:06:05 [2] 11.75 km (5:37 / km) +76m 5:27 / km

Rehab/Preventative 25:00 [0]

Strength 20:00 [2]

Wednesday Mar 9, 2016 #

Note
slept:6.0 weight:198lbs

Woah

Monday Mar 7, 2016 #

Note
slept:8.5 weight:188lbs

Run 20:22 [4] 4.5 km (4:32 / km) +32m 4:22 / km

no time...

1km warmup
3km hard
500m cool down

Strength 6:00 [4]

tabata squats and some jumps

Rehab/Preventative 25:00 [0]

Sunday Mar 6, 2016 #

Note
slept:8.5 weight:190lbs

Rehab/Preventative 25:00 [0]

Saturday Mar 5, 2016 #

Note
slept:6.0 weight:190lbs

Friday Mar 4, 2016 #

Note
slept:9.0 weight:190lbs


Run 1:03:42 [2] 11.7 km (5:27 / km) +125m 5:10 / km

Rehab/Preventative 10:00 [0]

Thursday Mar 3, 2016 #

Note
slept:8.5 weight:190lbs

C • The lbs are melting away! 2

Bike 2:30:00 [2] 58.0 km (2:35 / km) +262m 2:32 / km

Easy ride for the most part, with a few decent efforts. Was late getting away which left the back half of the ride in rush hour... Never again

Rehab/Preventative 20:00 [0]

Strength 35:00 [2]

body weight for the chest/arms/back and 15 minutes of good core workout

Wednesday Mar 2, 2016 #

Note
slept:9.0 weight:189lbs

Tuesday Mar 1, 2016 #

Note
slept:8.0 weight:189lbs

11 AM

Run 1:21:11 [2] 13.75 km (5:54 / km) +123m 5:39 / km

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