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Training Log Archive: rachelm

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running3 3:33:53 19.04(11:14) 30.65(6:59) 514
  Strength2 1:25:00
  Core1 20:00
  Stretching/ rolling1 20:00
  Spinning1 10:00
  Total5 5:48:53 19.04 30.65 514
  [1-5]5 5:28:53

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

3 PM

Running 1:04:25 intensity: (53:17 @1) + (42 @2) + (4:34 @3) + (5:52 @4) 9.36 km (6:53 / km) +141m 6:24 / km
ahr:123 max:184

Easy run in the snow with David. So nice out with the snow on the trees and a beautiful sunset (a little early for the sun to be setting though).

Saturday Dec 2, 2017 #

9 PM

Strength 45:00 [1]

Bouldering at Gneiss for David's birthday. They had a whole new room of routes that was super fun. Felt like I could actually balance well against the wall this time as opposed to just hanging off of it.

Friday Dec 1, 2017 #

3 PM

Running 1:30:32 intensity: (1:10:58 @1) + (6:21 @2) + (12:36 @3) + (37 @4) 13.2 km (6:52 / km) +161m 6:28 / km
ahr:127 max:176

Four times 5 minute zone 3 intervals with David. Felt good through most of it and kept the heart rate in zone 3 for all of it which is good. Stepped in dog poo on the last interval as it was getting dark though, not so nice!!

Wednesday Nov 29, 2017 #

3 PM

Running 58:56 intensity: (49:49 @1) + (5:23 @2) + (1:19 @3) + (2:25 @4) 8.09 km (7:17 / km) +212m 6:27 / km
ahr:124 max:182

Easy and slow evening run.

Monday Nov 27, 2017 #

3 PM

Spinning (warm-up) 10:00 [1]

Half on the spin bike and half on the rowing machine. I get really bored during warm-ups.

Strength 40:00 [1]

Mostly arm strength but made sure to get in a bit of leg strength too. You really notice it when you don't do proper strength for a month or two.

Core 20:00 [1]

Core and side lying leg lifts.

Stretching/ rolling 20:00 [0]

Tighter than I should be as always.

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