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Training Log Archive: shotgunmcos

In the 1 days ending Feb 19, 2017:

activity # timemileskm+m
  Trek1 1:10:00 3.42(2.9/h) 5.5(4.7/h) 66
  Kayak Erg1 40:00 3.29(4.9/h) 5.3(8.0/h)
  Concept 2 Erg1 33:30 4.97(8.9/h) 8.0(14.3/h)
  Total3 2:23:30 11.68(12:17) 18.8(7:38) 66
  [1-5]3 2:23:23
averages - sleep:9.5

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Su

Sunday Feb 19, 2017 #

Trek 1:10:00 [1] 5.5 km (4.7 kph) +66m
shoes: Soloman XA PRO

Walk n the woods with Caz carrying Zoe most of the way i.e 15kg load
2 PM

Kayak Erg 40:00 [1] 5.3 km (8.0 kph)
slept:9.5

Short session at 39dspm while kids have afternoon nap
Weight back on again. Lent starting soon though
15 chin ups (14,1) and 30 press ups
710/1,420 YTD

Barely got 14th rep and last 2 press ups a struggle. Still, monthly goal is 15/30 so on track
8 PM

Concept 2 Erg 33:30 intensity: (7 @0) + (1:15 @1) + (23:43 @2) + (1:38 @3) + (6:47 @4) 8.0 km (14.3 kph)
ahr:149 max:172 shoes: NB 1080 Blue

6k Z2 and 2k Z4 just to progress it a bit. Felt good

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