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Training Log Archive: kateness

In the 31 days ending Jan 31, 2020:

activity # timemileskm+ft
  Bike trainer10 13:35:31 144.41 232.4 10328
  Strength7 6:52:55
  Trail run7 5:33:55 29.96(11:09) 48.22(6:56) 1183
  Road run5 4:37:15 24.05(11:32) 38.7(7:10) 5583
  Hike2 2:14:30 5.21(25:49) 8.39(16:02) 325
  Unspecified1 1:38:07 3.35(29:17) 5.39(18:12) 182
  Stretching/rolling2 45:00
  Total29 35:17:13 206.98 333.1 17601

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Friday Jan 31, 2020 #

7 PM

Bike trainer (Zwift) 1:30:00 [3]
ahr:133 max:167

Endurance ride with 3 sets of 5x1min @100% with 1min rests. Shorter ride than planned, long week and late night.

Thursday Jan 30, 2020 #

6 PM

Trail run 45:57 [4] 4.87 mi (9:26 / mi) +68ft 9:19 / mi
ahr:133 max:145

5x1min and 10x20sec intervals with easy recoveries.

Strength 57:14 [3]
ahr:81 max:98

Wednesday Jan 29, 2020 #

12 PM

Bike trainer (Zwift) 1:28:00 [4] 27.02 mi (3:15 / mi) +1102ft 3:08 / mi

strength, low RPM intervals

Monday Jan 27, 2020 #

Stretching/rolling 30:00 [1]

w. @StrongMachine

Sunday Jan 26, 2020 #

4 PM

Road run (Treadmill hills) 1:15:00 [4] 6.2 mi (12:06 / mi) +1920ft 9:21 / mi
ahr:148 max:164

2x20min @ 11%. Remainder @ E2 steady.

Saturday Jan 25, 2020 #

10 AM

Hike 1:29:30 [2] 3.21 mi (27:53 / mi) +325ft 25:26 / mi
ahr:116 max:160

Snowy with a fair amount of trail breaking.
1 PM

Bike trainer (Zwift) 1:50:00 [4] 29.26 mi (3:46 / mi) +2270ft 3:30 / mi
ahr:137 max:154

Endurance ride with 6x5min tempos

Friday Jan 24, 2020 #

6 PM

Trail run 1:13:00 [3] 5.73 mi (12:44 / mi) +390ft 11:58 / mi
ahr:153 max:168

Steady E2. Snowy trails got soft today so the run was pretty squishy and slow, but warm temps (37F) made this night ride very pleasant.

Thursday Jan 23, 2020 #

8 PM

Strength 59:28 [3]
ahr:123 max:162

Wednesday Jan 22, 2020 #

12 PM

Trail run 42:16 [4] 4.71 mi (8:58 / mi) +69ft 8:51 / mi
ahr:167 max:189

Mostly paved, some slush and snow. 2 sets of 10x20sec hard / 40sec easy.
C • JS 2

Strength 50:09 [3]
ahr:116 max:152

Tuesday Jan 21, 2020 #

8 PM

Bike trainer (Zwift) 1:18:00 [4] 23.53 mi (3:19 / mi) +663ft 3:14 / mi

Strength set, finished with 3x10 min low RPM intervals @ 96%, 100%, and 109% with no recoveries... thigh burn!

Sunday Jan 19, 2020 #

Hike 45:00 [2] 2.0 mi (22:30 / mi)

Snowy trudge around the neighborhood on a sunny day after 6 or so inches of fluffy fresh powder. Took turns with @StrongMachine dragging W in the sled, which definitely took some effort especially where there was no track.
5 PM

Road run (Treadmill hills) 1:00:00 [4] 4.78 mi (12:33 / mi) +1893ft 9:08 / mi
ahr:153 max:167

3x15 min “hills” @15% with 5 min recoveries at 0%.

Saturday Jan 18, 2020 #

1 PM

Bike trainer (Zwift) 2:00:00 [4] 26.8 mi (4:29 / mi) +2897ft 4:04 / mi

Is it weird to comment on the beauty of Watopia? 10min warm up, 110min @ 80-85%.

Friday Jan 17, 2020 #

6 PM

Trail run 48:19 [3] 4.08 mi (11:51 / mi) +250ft 11:12 / mi
ahr:150 max:165

Winter Running ~ A Love Story

The curious sensation -
Inner thaw, outer freeze,
When I warm me against the coldest cold.
I have a memory of looking through my goggles over the bar of a chairlift.
The world is as small as a beam of light, as quiet as double fleece hats.

[11F, packed fresh snow, full darkness, E2 steady]

Thursday Jan 16, 2020 #

6 PM

Strength 57:34 [3]

Tired tonight.

Wednesday Jan 15, 2020 #

2 PM

Bike trainer 1:15:01 [4]
ahr:132 max:164

Strength set, longer intervals with slow RPM

Tuesday Jan 14, 2020 #

6 PM

Trail run 41:17 [4] 4.2 mi (9:50 / mi) +40ft 9:45 / mi
ahr:165 max:179

Easy w/u, 2 sets 8x 20:40 hard:easy with 5min rest between sets, easy c/d. Beautiful snowy night. Some wind. 1/2 inch of moderately slidey snow on the paved trail.

Strength 59:16 [3]
ahr:104 max:150

Sunday Jan 12, 2020 #

Road run (Treadmill hills) 1:00:00 [4] 5.03 mi (11:56 / mi) +1770ft 8:57 / mi

HR funky so deleted. 4x10min @10% with 5min recoveries @0%.

Saturday Jan 11, 2020 #

6 PM

Bike trainer (Zwift) 1:35:00 [4] 23.95 mi (3:58 / mi) +2051ft 3:40 / mi
ahr:138 max:161

80min steady at 85%. The burn!

Friday Jan 10, 2020 #

7 PM

Trail run 41:09 [3] 3.17 mi (12:59 / mi) +176ft 12:20 / mi
ahr:149 max:171

Super chill E2, pleasant snowy trails

Thursday Jan 9, 2020 #

8 PM

Strength 1:06:02 [3]
ahr:82 max:99

Squats for days and other things to make me sore.

Wednesday Jan 8, 2020 #

1 PM

Bike trainer (Zwift) 1:05:00 [4] 13.85 mi (4:42 / mi) +1345ft 4:18 / mi
ahr:133 max:176

Longer threshold intervals at slow RPM
C • ruining the house 2

Tuesday Jan 7, 2020 #

6 PM

Road run 37:15 [3] 3.79 mi (9:50 / mi)
ahr:146 max:158

Easy going with 2 sets of 6 x 20:40 (sprint:jog) intervals.

Strength 1:03:12 [3]
ahr:80 max:102

New strength plan. Ouch.

Sunday Jan 5, 2020 #

4 PM

Road run (Treadmill hills) 45:00 [3] 4.25 mi (10:35 / mi)
ahr:155 max:177

Picked a very hilly course on the treadmill instead of on mushy trails. Treadmill didn’t track the vertical from what I could tell. Had to hop off a couple times and ultimately ended 30min earlier than planned due to upset stomach from last night’s dinner out. But I <3 The Honeypaw so #noregrets.

Stretching/rolling 15:00 [1]

Saturday Jan 4, 2020 #

12 PM

Bike trainer 52:30 [4]
ahr:129 max:162

Primers.

Friday Jan 3, 2020 #

6 PM

Trail run 41:57 [3] 3.2 mi (13:07 / mi) +190ft 12:25 / mi
ahr:166 max:183

Snowy loops at Winnick. At 40F the trails were a little mushy but quite runnable especially after the first mile. Goal was to keep HR down and stay steady.

Thursday Jan 2, 2020 #

8 PM

Bike trainer 42:00 [4]
ahr:147 max:181

FTP test. 1st Zwift ride and 2nd day back on the Segger coaching plan. FTP up 7 pts from last year at this time. Jelly legs.

Wednesday Jan 1, 2020 #

11 AM

Unspecified (Snowshoe) 1:38:07 [3] 3.35 mi (29:17 / mi) +182ft 27:51 / mi
ahr:119 max:181

Snowshoe with @StrongMachine who thankfully carried W for most of it. Unexpected foot+ of heavy snow yesterday.

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