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Training Log Archive: ALappe

In the 7 days ending Oct 1, 2016:

activity # timemileskm+ft
  Bike5 7:53:28 114.2(4:09) 183.79(2:35) 6119
  Strength1 50:00
  Total5 8:43:28 114.2 183.79 6119

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Saturday Oct 1, 2016 #

Bike 3:31:22 [3] 53.3 mi (3:58 / mi) +4035ft 3:42 / mi

JeffCo Hill group ride.

Thursday Sep 29, 2016 #

Bike 1:12:16 [3] 20.8 mi (3:28 / mi)

Pedal Hard

Wednesday Sep 28, 2016 #

Bike 1:26:18 [3] 24.5 mi (3:31 / mi) +1385ft 3:21 / mi

Road ride with Brian on the Domane. Legs still felt a little tired, hopefully they're back to normal tomorrow.

Tuesday Sep 27, 2016 #

Bike 55:44 [3] 10.5 mi (5:18 / mi) +459ft 5:06 / mi
shoes: Trek Crockett

Kenrick CX practice

Monday Sep 26, 2016 #

Bike 47:48 [3] 5.1 mi (9:22 / mi) +240ft 8:58 / mi
shoes: Superfly 9.6

Met Cassie at Castlewood to go over some mtb skills and try to help her be more comfortable on the bike.

Strength 50:00 [3]

Back at crossfit...everything was HEAVY.

Back squat (deload week)
5@80
5@100
5@120
5@135

"Airforce"
EMOM 4 burpees
20 thrusters
20 SDHP
20 push press
20 ohs
20 front squats

8:39 with 45 lbs

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