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Training Log Archive: rachelm

In the 7 days ending Apr 29:

activity # timemileskm+m
  Mountain Bike3 5:23:05 33.4(6.2/h) 53.75(10.0/h) 2013
  Running3 3:07:08 16.08(11:38) 25.89(7:14) 915
  Stretching/ rolling5 1:41:00
  Core3 57:00
  Strength3 33:00
  Total11 11:41:13 49.49 79.64 2928
  [1-5]9 10:00:13

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MoTuWeThFrSaSu

Saturday Apr 28 #

10 AM

Running 1:07:43 intensity: (48:21 @1) + (19:22 @2) 8.87 km (7:38 / km) +310m 6:30 / km
ahr:133 max:153

Run at South Canoe. Hard on the hills but nice to be out running on the interesting trails.
12 PM

Strength 15:00 [1]

Added dips to the home strength and did all of my pull-ups with my knee in the band instead of switching to my foot.

Core 15:00 [1]

Stretching/ rolling 20:00 [0]

Friday Apr 27 #

1 PM

Mountain Bike 2:00:59 intensity: (1:14:11 @1) + (37:54 @2) + (8:54 @3) 22.02 km (10.9 kph) +786m
ahr:128 max:168

Mountain bike ride in the heat with Ben and Trond. Thankfully they waited for me or else I would have been miles behind.
9 PM

Stretching/ rolling 20:00 [0]

Thursday Apr 26 #

8 AM

Running 1:00:10 intensity: (31:55 @1) + (24:23 @2) + (3:52 @3) 9.0 km (6:41 / km) +233m 5:55 / km
ahr:141 max:175

Easy run around town.
10 AM

Strength 10:00 [1]

Core 20:00 [1]

Stretching/ rolling 26:00 [0]

Wednesday Apr 25 #

8 AM

Mountain Bike 1:50:57 intensity: (50:24 @1) + (43:32 @2) + (16:32 @3) + (29 @4) 13.46 km (7.3 kph) +656m
ahr:135 max:174

Bike ride with Mom and the ladies in the morning. Had to walk the bikes between the top of KC and Lumpy through the snow and I got one foot wet in the creek but so fun to be out riding on the trails.
10 AM

Stretching/ rolling 25:00 [0]

Working on trying to keep my muscles from tying themselves into huge knots.

Tuesday Apr 24 #

3 PM

Mountain Bike 1:31:09 intensity: (46:15 @1) + (34:32 @2) + (10:22 @3) 18.27 km (12.0 kph) +571m
ahr:137 max:179

Bike practice with the school group. Rode to the trails and back to get in a little bit extra as well.

Monday Apr 23 #

3 PM

Running 59:15 intensity: (46:07 @1) + (13:08 @2) 8.01 km (7:24 / km) +372m 6:00 / km
ahr:126 max:169

Run in Park Hill sometimes helping Mom clear some of the branches on the route and sometimes just running slowly.
4 PM

Core 22:00 [1]

Strength 8:00 [1]

Some core with Mom while waiting for Trond to finish track and then some strength and core with Trond while he did team strength.

Stretching/ rolling 10:00 [0]

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