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Training Log Archive: ChrisG

In the 1 days ending Jan 30, 2020:

	activity	#	time	miles		km		+m
	Road Biking	2	51:35	11.93	(13.9/h)	19.2	(22.3/h)	140
	Strength	1	22:30
	Treadmill	1	15:00	1.62	(9:17)	2.6	(5:46)	26
	Total	2	1:29:05	13.55		21.8		166
averages - weight:78.5kg

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Thursday Jan 30, 2020 #

Note
weight:78.5kg

8 AM

Road Biking (Commute) 23:03 [3] 8.3 km (21.6 kph) +60m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 23:05 [3] 9.5 km (24.7 kph) +50m
shoes: Specialized Pro Carbon Road

Treadmill 15:00 [3] 2.6 km (5:46 / km) +26m 5:30 / km
shoes: Nike Pegasus

Strength 22:30 [3]

3x10 single straight calf raise
3x30s glute holds
3x20s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
50x Russian twists with 12lbs
3x8 pistol squats

Road Biking (Commute) 5:27 [3] 1.4 km (15.4 kph) +30m
shoes: Specialized Pro Carbon Road

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