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Training Log Archive: Trailrat

In the 1 days ending May 13:

activity # timemileskm+ft
  Biking1 1:37:26 17.87(11.0/h) 28.76(17.7/h) 890
  Weights1 53:24
  Mobility/Massage/Recovery1 10:00
  Total3 2:40:50 17.87 28.76 890

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2:40
0:00
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Mo

Monday May 13 #

9 AM

Mobility/Massage/Recovery 10:00 [3]

Achilles PT work before Crossfit.
10 AM

Weights 53:24 intensity: (51:12 @1) + (1:40 @2) + (32 @3)
ahr:94 max:154

Warmup: Rowing, mobility and drills

Row 250 m TT : 43.6 secs
Intervals
Row, 250 m | 0:43.6

--then--

FT: 12 mins 22 secs
21 Kettlebell Swings, 70 lbs
3 Toes-to-bars
18 Kettlebell Swings, 70 lbs
6 Toes-to-bars
15 Kettlebell Swings, 70 lbs
9 Toes-to-bars
12 Kettlebell Swings, 70 lbs
12 Toes-to-bars
9 Kettlebell Swings, 70 lbs
15 Toes-to-bars
6 Kettlebell Swings, 70 lbs
18 Toes-to-bars
3 Kettlebell Swings, 70 lbs
21 Toes-to-bars
3 PM

Biking 1:37:26 [1] 17.87 mi (11.0 mph) +890ft
ahr:93 max:137

Easy bike with Paula from the house and around the hood hitting the Westminster Hills and some around Standley Lake. Rained on us for about 25% of the ride and I did crash when the bike slipped out from under me on a wet concrete corner. Little road rash and bruised hip now... still a fun afternoon with Paula!

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