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Training Log Archive: Harps

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Cycling4 5:22:29 113.67(21.1/h) 182.93(34.0/h)
  Running3 3:04:47 21.94(8:25) 35.31(5:14) 486
  Swimming2 1:28:43 2.49(35:42) 4.0(22:11)
  Weights/core1 20:00
  Total9 10:15:59 138.09 222.24 486
  [1-5]9 10:10:08

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

11 AM

Cycling (Kickr - Trainerroad) 2:00:00 [1] 68.61 km (34.3 kph)
ahr:122 max:137

Gibbs. Gibbs consists of 2 hours of aerobic Endurance spent between 60-70% FTP.Optional form drills include Form Sprints, Endurance Spinning intervals, and some Single-Leg Focus drills.

NP 187W.

Saturday Dec 10, 2016 #

9 AM

Running (Trail) 1:39:47 intensity: (22:41 @2) + (43:47 @3) + (27:38 @4) + (5:41 @5) 18.11 km (5:31 / km) +446m 4:54 / km
ahr:154 max:176 shoes: Salomon S-lab Speed

Same run as last week, felt decent. Tried to get the crew together but couldn't make it happen.

Friday Dec 9, 2016 #

7 AM

Swimming 43:36 [1] 2.0 km (21:48 / km)

11 AM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (9:01 @1) + (19:52 @2) + (25:26 @3) + (5:41 @4) 35.04 km (35.0 kph)
ahr:141 max:162

Monitor while watching Believeland, great doc. NP 223W.

Thursday Dec 8, 2016 #

11 AM

Running (Treadmill) 45:00 intensity: (18 @1) + (36:36 @2) + (8:06 @3) 9.0 km (5:00 / km)
ahr:147 max:157 shoes: Newton Fate

Weights/core (Work gym) 20:00 [1]

Wednesday Dec 7, 2016 #

7 AM

Swimming 45:07 [1] 2.0 km (22:34 / km)

8 PM

Cycling (Kickr - Trainerroad) 1:31:39 intensity: (16:43 @1) + (1:06:04 @2) + (6:02 @3) + (2:07 @4) + (43 @5) 52.2 km (34.2 kph)
ahr:134 max:169

SF - TGTTOS. NP 200W.

Tuesday Dec 6, 2016 #

12 PM

Running (Treadmill) 40:00 intensity: (44 @0) + (7:40 @1) + (21:34 @2) + (10:02 @3) 8.2 km (4:53 / km) +40m 4:46 / km
ahr:141 max:165 shoes: Newton Fate

Monday Dec 5, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 50:50 intensity: (5:07 @0) + (14:04 @1) + (18:13 @2) + (12:43 @3) + (43 @4) 27.08 km (32.0 kph)
ahr:125 max:160

NP 229W.

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