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Training Log Archive: abiperk

In the 7 days ending Feb 14:

activity # timemileskm+ft
  Bike - Roads3 4:14:56 72.64(17.1/h) 116.9(27.5/h) 3557
  Road Run3 3:23:51 19.63(10:23) 31.59(6:27) 1296
  Strength3 2:13:26 0.21 0.33
  Kayak Erg1 20:07
  Total8 10:12:20 92.48 148.83 4853

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MoTuWeThFrSaSu

Sunday Feb 14 #

5 PM

Bike - Roads (Zwift) 1:56:31 intensity: (4:17 @1) + (1:50:23 @2) + (1:51 @3) 34.54 mi (17.8 mph) +1306ft
ahr:118 max:148 shoes: Giant NRS FS (Brucemobile)

12min endurance, 2min tempo, 1min recovery x 7

Strength 38:51 intensity: (29:36 @1) + (9:03 @2) + (12 @3) 0.21 mi (3:07:45 / mi)
ahr:83 max:119

Saturday Feb 13 #

4 PM

Road Run (Treadmill) 44:54 intensity: (15 @1) + (37:42 @2) + (5:58 @3) + (59 @4) 4.9 mi (9:10 / mi)
ahr:132 max:157 shoes: Hoka Rincon

8x1min push, 3min recovery
7 PM

Kayak Erg 20:07 intensity: (5:55 @1) + (12:39 @2) + (1:33 @3)
ahr:103 max:123

60/30

Friday Feb 12 #

10 AM

Road Run (Treadmill ) 1:58:53 intensity: (7 @1) + (1:57:17 @2) + (34 @3) + (13 @4) + (42 @5) 10.53 mi (11:17 / mi) +1106ft 10:16 / mi
ahr:129 max:178 shoes: Hoka Rincon

It was very icy and uninviting outside, and I’m not as hardcore as Work4justice, so I stayed on the TM.

10min w/u
5min trek @ 2%
1min run
5min trek @ 4%
1min run
5min trek @ 6%
1min run
5min trek @ 8%
run to 30min

Repeated the cycle three times at 4.0, 4.1, 4.2 speeds, then ran Z2 to finished. Stopped a few minutes early when I heard the new pup knocking over chairs on the first floor...
4 PM

Strength 48:28 intensity: (38:29 @1) + (9:13 @2) + (46 @3)
ahr:90 max:144

Thursday Feb 11 #

4 PM

Bike - Roads (Zwift) 1:18:10 intensity: (26 @1) + (55:14 @2) + (14:58 @3) + (7:01 @4) + (31 @5) 24.1 mi (18.5 mph) +899ft
ahr:136 max:172 shoes: Giant NRS FS (Brucemobile)

Strength ride re-do. Oof.

Wednesday Feb 10 #

2 PM

Bike - Roads (Zwift) 1:00:15 intensity: (12 @1) + (45:46 @2) + (58 @3) + (2:11 @4) + (11:08 @5) 14.0 mi (13.9 mph) +1352ft
ahr:131 max:174 shoes: Giant NRS FS (Brucemobile)

Unexpectedly got my first dose of the covid vaccine last night. Felt generally okay, but injection site soreness and a low grade headache today led me to do a light recovery ride instead of the strength ride I had planned. Good decision - low wattage felt harder than it should have, but I felt better after the ride than when I started. (Note: it could also have been the hour away from zoom.)

Tuesday Feb 9 #

7 AM

Strength 46:07 [1]
ahr:88 max:124

Road Run (Treadmill ) 40:04 [3] 4.2 mi (9:32 / mi) +190ft 9:09 / mi
ahr:131 max:162 shoes: Hoka Rincon

6x1min hills, straight off strength

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