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Training Log Archive: Gooder

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Indoor Cycling - Kinetic Road Machine w/ InRide Po8 9:00:00 154.6 248.8
  Run10 5:53:17 19.1 30.74
  Swim8 5:50:00 11.56(30:17) 18.6(18:49)
  Core Strengthening/Weights & Stretching8 3:20:00
  Ride2 2:50:26 61.64(2:46) 99.2(1:43)
  Snowshoe1 1:00:00
  Indoor Cardio1 15:00
  Total26 28:08:43 246.9 397.34

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Thursday Mar 31, 2016 #

Run 30:00 [3]
shoes: Hoka Clifton 2

Core Strengthening/Weights & Stretching 30:00 [3]

Weights and stretching

Wednesday Mar 30, 2016 #

Swim 30:00 [3] 1.5 km (20:00 / km)

Evening swim at WLU

Tuesday Mar 29, 2016 #

Note
(rest day)

Monday Mar 28, 2016 #

Core Strengthening/Weights & Stretching 45:00 [3]

Weights & core

Run 45:00 [3]
shoes: Hoka Clifton 2

Treadmill run easy endurance pace

Sunday Mar 27, 2016 #

Ride (Tri Bike) 1:21:35 [3] 48.2 km (1:42 / km)

Late morning ride. Awesome sunny day. Upper back and neck were at about 60% and by the end around 80% better.

Saturday Mar 26, 2016 #

Note
(injured) (rest day)

Friday Mar 25, 2016 #

Run 33:00 [3] 4.5 mi (7:20 / mi)
shoes: Hoka Clifton

Treadmill run

Thursday Mar 24, 2016 #

Note
(rest day)

Wednesday Mar 23, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 32.0 km (1:53 / km)

Indoor TR ride.

Swim 1:00:00 [3] 3.0 km (20:00 / km)

10x50 mixed w/u
800m free
800m (25drill/25free/50drill/50free....to 100 then back)
800m free (25hard/25easy......as above to 100 then back)
100 pull/paddles.

Tuesday Mar 22, 2016 #

Run 30:00 [3]
shoes: Hoka Clifton 2

Treadmill run.

Core Strengthening/Weights & Stretching 5:00 [3]

Stretching.

Monday Mar 21, 2016 #

Swim 1:00:00 [3] 3.0 km (20:00 / km)

8x150 w/u mixed
100 free
4x400 (odd w/ pb & paddles, even reg swim)
100 kick

Sunday Mar 20, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Tough indoor ride. 8x3min hard intervals.

Saturday Mar 19, 2016 #

Run (Trail) 1:00:12 [3] 11.5 km (5:14 / km)
shoes: Altra Lone Peak 2.5

Trail run. Mostly single track. Nice sunny day. Trail was a bit greasy.

Friday Mar 18, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 32.8 km (1:50 / km)

TR Indoor ride.

Swim 50:00 [3] 3.0 km (16:40 / km)

500 w/u free w/ fins
(50) 50's on 0:50
This was tough (1st 45 were about 0:43 and then last 5 were about 0:45-0:46)
Solid workout.

Thursday Mar 17, 2016 #

Note
(rest day)

Wednesday Mar 16, 2016 #

Run 35:00 [3]
shoes: Hoka Clifton 2

Treadmill Run.

Tuesday Mar 15, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Indoor ride. 6 x 3min efforts at up to 130%FTP this was tough. Knocked it down to 90% for the last 3 of them.

Monday Mar 14, 2016 #

Swim 25:00 [3] 1.5 km (16:40 / km)

Evening swim at WLU.

Sunday Mar 13, 2016 #

Core Strengthening/Weights & Stretching 30:00 [3]

Weights and stretching.

Indoor Cardio 15:00 [3]

Stairclimber

Saturday Mar 12, 2016 #

Ride (Tri Bike) 1:28:51 [3] 51.0 km (1:45 / km)

1st outdoor ride of 2016. Steady West wind which was tough for some of the ride. Nice to be outside. Steady easy ride. Took race wheels off and have training Cosmic's on. Will put Fat60's for day to day training on when they arrive.

Run (Trail) 18:51 [3] 3.0 km (6:17 / km)

Trail run/walk after ride with Kinglsey as she rode her bike on the trail. Great job Kings!!

Friday Mar 11, 2016 #

Run 30:00 [3]
shoes: Hoka Clifton 2

Treadmill run.

Core Strengthening/Weights & Stretching 5:00 [3]

Stretching with foam roller

Thursday Mar 10, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.0 km (1:56 / km)

Tough workout. Main set was 6x3:00 at 130% ftp.

Wednesday Mar 9, 2016 #

Swim 1:00:00 [3] 3.0 km (20:00 / km)

Noon swim at WLU with group
8x75 mixed to warm up
8x300 mix of free, kick, drill, 50's & 100's etc.
Solid swim today.

Tuesday Mar 8, 2016 #

Core Strengthening/Weights & Stretching 1:00:00 [3]

Weights, core and stretching.

Monday Mar 7, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.0 km (1:56 / km)

The dreaded 20min FTP test.
Start of 8 weeks 1/2 Iron Build workout. (or until it is nice to ride outside)
C • Ftp test 3

Sunday Mar 6, 2016 #

Run 41:14 [3] 9.0 km (4:35 / km)

Road run.
2km w/u,
1km hard, 1km recovery, 1km hard, 1km recovery, 1km hard
2km w/d.

Core Strengthening/Weights & Stretching 5:00 [3]

Stretching

Saturday Mar 5, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3]

Indoor trainer ride.
Finished 8 week 1/2 iron base training session on TR.

Friday Mar 4, 2016 #

Swim 40:00 [3] 2.1 km (19:03 / km)

10x200 mixed
100 free.

Thursday Mar 3, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Indoor easy ride.

Run 15:00 [3]
shoes: Hoka Clifton 2

Treadmill Run.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching.

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 32.0 km (1:53 / km)

2nd indoor ride today.

Run 15:00 [3]
shoes: Hoka Clifton 2

Brick treadmill run.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching.

Wednesday Mar 2, 2016 #

Snowshoe 1:00:00 [3]

Picked up Kingsley from school (pink eye). Took her and black furry out to the trail and down to the river. Snow was nice along the main trail, barely enough in the forest. Sun was out which was very nice.
1st time there was enough snow for snowshoeing this year around here.

Swim 25:00 [3] 1.5 km (16:40 / km)

300 free
100 kick
100 back
500 pull w/ paddles
5x100 on 2:00 (came in at 1:26 each time)

Tuesday Mar 1, 2016 #

Note
(rest day)

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