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Training Log Archive: StrongMachine

In the 7 days ending Feb 14:

activity # timemileskm+ft
  Bike4 5:10:00 97.0(3:12) 156.11(1:59) 8320
  Trail Run2 1:47:00 11.3(9:28) 18.19(5:53)
  weights/core1 45:00
  Total6 7:42:00 108.3 174.29 8320

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Sunday Feb 14 #

Bike 1:30:00 [4] 34.0 mi (2:39 / mi) +2700ft 2:28 / mi

4x 30seconds@255,4mins@215.

Saturday Feb 13 #

Bike 30:00 [5] 10.0 mi (3:00 / mi) +620ft 2:50 / mi

4x 1 min @370, 1 min @410

weights/core 45:00 [3]

Thursday Feb 11 #

Trail Run 1:00:00 [3] 6.3 mi (9:31 / mi)

Snowy Stroudwater, slow and steady.

Wednesday Feb 10 #

Bike 1:50:00 [5] 34.0 mi (3:14 / mi) +2300ft 3:02 / mi

Steady @ 250 for the first hour, then @225 for the second.

Tuesday Feb 9 #

Trail Run 47:00 [3] 5.0 mi (9:24 / mi)

Winnick on a snowy night, following the fat bike tracks.

Monday Feb 8 #

Bike 1:20:00 [4] 19.0 mi (4:13 / mi) +2700ft 3:43 / mi

3x15-minute ramp-ups in 5-minute increments between @220 and 270, with a sprint thrown in at the end. Felt the residual of this weekend in my legs.

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