Training Log Archive: ALappeIn the 7 days ending Dec 4, 2016:
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Saturday Dec 3, 2016 #
Hike 1:15:00 [3] 3.0 mi (25:00 / mi)
shoes: Salomon Sense Mantra 2
Hike up to picnic table/pick up some controls on the way back for CW8.
Friday Dec 2, 2016 #
Strength 1:00:00 [3]
Back squats 4x10 @ 105
Split squats and rdls 4x10 w/ 20 LB dbs
Front/side/back lunges 3x8 each leg w/10 lb dbs
One-leg balance pad alphabet 3x each
Db shoulder press 3x12 15lb db
One-arm cable row 3x10 35lbs
Core stuff
Split squats and rdls 4x10 w/ 20 LB dbs
Front/side/back lunges 3x8 each leg w/10 lb dbs
One-leg balance pad alphabet 3x each
Db shoulder press 3x12 15lb db
One-arm cable row 3x10 35lbs
Core stuff
Thursday Dec 1, 2016 #
Bike 1:49:38 [3] 18.1 mi (6:03 / mi) +1220ft 5:42 / mi
ahr:154 shoes: Superfly 9.6
Out and back at LV.
Wednesday Nov 30, 2016 #
Bike 1:24:47 [3] 20.5 mi (4:08 / mi) +1224ft 3:55 / mi
ahr:135 max:158
Big Chief route with Dave.
Tuesday Nov 29, 2016 #
Bike 1:05:37 [3] 21.5 mi (3:03 / mi)
ahr:142 max:171
Practice at Pedal Hard for the charity Team Time Trial coming up on 12/10. Did 3 laps of the course that the time trial will be on, 1 easy just getting a feel for drafting on the computrainers, 1 all out, and 1 practicing taking turns pulling.
Monday Nov 28, 2016 #
Bike 53:56 [3] 14.3 mi (3:46 / mi) +817ft 3:35 / mi
ahr:143 max:161
Short loop after work.