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Training Log Archive: Harps

In the 7 days ending Dec 13, 2016:

activity # timemileskm+m
  Cycling4 5:21:39 114.79(21.4/h) 184.74(34.5/h)
  Running3 2:58:17 19.36(9:13) 31.16(5:43) 659
  Swimming3 2:11:12 3.73(35:11) 6.0(21:52)
  Weights/core1 20:00
  Total10 10:51:08 137.88 221.9 659
  [1-5]10 10:50:56

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WeThFrSaSuMoTu

Tuesday Dec 13, 2016 #

9 AM

Cycling (Kickr - Trainerroad) 50:00 intensity: (12 @0) + (6:00 @1) + (22:43 @2) + (7:21 @3) + (11:09 @4) + (2:35 @5) 28.89 km (34.7 kph)
ahr:141 max:170

Adams. Adams is a Recovery Week assortment of suprathreshold efforts consisting of just one 7-minute effort at 105% FTP, one 5-minute effort at 108% FTP, a single 3-minute effort 115% FTP and a 2-minute effort 121% FTP.

NP 241W.
4 PM

Running (Snow) 33:30 [2] 4.05 km (8:16 / km) +213m 6:33 / km
shoes: Salomon Speedcross Pro

Deep, mainly untracked, snow run with the dogs in Grindstone including a sketchy river crossing for some excitement.
C • Dogs! 8

Monday Dec 12, 2016 #

8 AM

Swimming 42:29 [2] 2.0 km (21:15 / km)

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.

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