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Training Log Archive: abiperk

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Bike - Roads3 5:45:00 54.8(9.5/h) 88.19(15.3/h)
  Road Run2 2:22:14 13.43(10:35) 21.61(6:35) 1884
  Trail Run1 2:00:11 10.13(11:52) 16.3(7:22) 879
  Strength1 1:00:00
  Kayak Erg1 30:00 3.7(7.4/h) 5.96(11.9/h)
  Stretching2 30:00
  Body Work1 1
  Total11 12:07:26 82.06 132.07 2763
  [1-5]10 12:07:25

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MoTuWeThFrSaSu

Sunday Jan 21 #

6 AM

Bike - Roads (TrainerRoad) 1:45:00 [3] 15.9 mi (9.1 mph)
shoes: Giant NRS FS (Brucemobile)

Long climbs
12 PM

Trail Run 2:00:11 [3] 10.13 mi (11:52 / mi) +879ft 10:58 / mi
shoes: Salomon XA Pro - Green

Run/hike in Wissahickon, light race pack. Snow has melted and trails are a mess - hard to stay upright in places.
4 PM

Stretching 15:00 [1]

Saturday Jan 20 #

Note

Another January, another women's march. A whole lot of walking today (my sister's fitbit said ~8 miles), with a three-year-old on my shoulders for a bunch of it.

Friday Jan 19 #

5 AM

Road Run (Treadmill) 1:00:00 [4] 6.35 mi (9:27 / mi) +678ft 8:35 / mi
shoes: Brooks Launch 3 - Black

Early hill repeats on the treadmill while watching the finale of West Wing. Started re-watching the series about this time last year. Sigh...
4 PM

Body Work 1 [0]

Focus on IT bands, L quad, lower back.
8 PM

Strength 1:00:00 [3]

Free welghts

Thursday Jan 18 #

8 PM

Bike - Roads (TrainerRoad) 1:00:00 [4] 9.2 mi (9.2 mph)
shoes: Giant NRS FS (Brucemobile)

5x5min seated hills, 6x30sec sprints
9 PM

Stretching 15:00 [1]

Stretching, foam rolling, monster walks

Wednesday Jan 17 #

2 PM

Bike - Roads (TrainerRoad) 3:00:00 [3] 29.7 mi (9.9 mph)
shoes: Giant NRS FS (Brucemobile)

Another three hour steady effort w/ 6x (5x1min burst, 1min recovery) throughout. Hope to get the new cassette this week.
8 PM

Kayak Erg 30:00 [4] 5.96 km (11.9 kph)

3 x 8min steady/2min hard. Rope snapped 20 min in. I was able to jigger a knot to keep going, but I don't think it'll last long

Monday Jan 15 #

12 PM

Road Run 1:22:14 [3] 7.08 mi (11:37 / mi) +1206ft 10:00 / mi
shoes: Salomon XA Pro - Green

Hike up/run down with poles.

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