Training Log Archive: Sami11In the 7 days ending Apr 18, 2015:
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Saturday Apr 18, 2015 #
11 AM
Gravel Ride 5:18:17 [3] 75.17 mi (14.2 mph) +2381ft
ahr:117 max:154
Warbird gravel grind. Water tower ride. Headed towards communities in the county water towers. Headed south west of Albert Lea, then towards Twin Lakes, Emmons the started North to Conger, past Alden then had a slight nav error and headed back south, the corrected and headed back north of Hartland. Ten headed east then routed back south to AL. Wind was out of the south east then switched more easterly. Wind was not terrible but kept it interesting. Had a couple of sprinkles during the ride but then road home the last 10 miles in the rain and temp dropped off a bit. But at the start it was sunny and low 70's. So pretty nice. Overall a pretty good afternoon on he bike.
Friday Apr 17, 2015 #
5 PM
Gravel Ride 2:42:46 [3] 41.09 mi (15.1 mph) +855ft
ahr:122 max:152
Warbird Gravel grinding session. Headed north out of AL, took gravel all the way north and east to the Geneva black top and turned and headed back. Super cool sunset through the wind farm section. Beauty of a night for a ride. Then caught a super sweet sunset over the lake on my way into town.
Thursday Apr 16, 2015 #
6 PM
Run 44:08 [3] 5.48 mi (8:03 / mi)
ahr:148 max:163 shoes: New Balance 870G3
Road run around lake with Tess. Beauty of an evening. Tess got in a little swim to cool off
7 PM
Core Training 25:00 [3]
Core Training and stretching:
Russian Twist 2x40
Bicycles 2x40
Cross Knees 2x40
Plank Draw-In 4x10 L&R
Side Plank Hip Thrust 4x10 L&R
Seated Leg Raise 2x25
Froggers 2x25
Push-Up 4x40
Russian Twist 2x40
Bicycles 2x40
Cross Knees 2x40
Plank Draw-In 4x10 L&R
Side Plank Hip Thrust 4x10 L&R
Seated Leg Raise 2x25
Froggers 2x25
Push-Up 4x40
Wednesday Apr 15, 2015 #
6 PM
Run 1:32:31 [3] 10.25 mi (9:02 / mi)
ahr:152 max:171
Trail run at the state park with Tess. Super nice night and Tess got in a couple of swims. Then attempted to venture out with few of the deer roaming in the woods. Basically offically tiring her out for the day.
Monday Apr 13, 2015 #
2 PM
MTN Bike 1:00:00 [3] 10.0 mi (10.0 mph)
mtb road ride with Em, easy spin around Washington U campus. Super sweet campus and then headed over for a cruise through Forest Park taking in the sights. Even stopped to take a walk throught the Jewel Box to take a peak at the flowers. Nice afternoon cruise to stretch out the legs after Breakdown and long drive home.