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Training Log Archive: gregorysorensen

In the 7 days ending Sep 17, 2017:

	activity	#	time	miles		km		+ft
	Long Bike	1	6:18:00	90.4	(14.3/h)	145.49	(23.1/h)	12144
	Road Bike	3	6:09:11	108.12	(17.6/h)	174.0	(28.3/h)	3323
	Running	2	3:07:45	24.51	(7:40)	39.44	(4:46)
	Weights	2	2:35:00
	Swimming	3	1:57:11	4.06	(2.1/h)	6.54	(3.3/h)
	Total	11	20:07:07	227.09		365.47		15467
averages - sleep:6.9 weight:176.4lbs

6:18

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Sunday Sep 17, 2017 #

7 AM

Swimming (mod swim ) 16:30 [3] 0.57 mi (2.1 mph)
slept:6.0

nice easy quick swim

Saturday Sep 16, 2017 #

7 AM

Long Bike (long bike) 6:18:00 [3] 90.4 mi (14.3 mph) +12144ft
ahr:125 max:155 slept:7.0

Good day riding with Greg, Art, and Slater up GMR to Crystal Lake back up to Baldy Village via East Fork. Its funny even though I PR from East Fork to Crystal Lake Cafe 1:28:00, my legs were really not felling this ride. I just felt really slow could not keep a high cadence. Probably should rest more as I been running day prior, which I know is why my legs have no pop to them.

Friday Sep 15, 2017 #

4 AM

Running (mod run) 1:30:45 [3] 11.81 mi (7:41 / mi)
ahr:134 max:142 slept:6.0 weight:176.5lbs

mod run, legs a little sore but felt much better around 40 min mark, feeling better overall being lighter

Thursday Sep 14, 2017 #

7 AM

Road Bike (mod bike) 2:09:11 [3] 34.0 mi (15.8 mph) +3323ft
ahr:113 max:144 slept:7.0

HWY 39 to East Fork to GMR and over to Sierra Madre back to Hwy 39, never really pushed the effort just really stretched the legs out after a good tempo ride yesterday. Saw a Coyote climbing up GMR, had to descend slowly as they were cleaning the roads.

10 AM

Weights (weights) 1:15:00 [3]

upper body

chest, arms, shoulders , core

Wednesday Sep 13, 2017 #

5 AM

Swimming (mod swim ) 52:00 [3] 1.79 mi (2.1 mph)
slept:7.0

Good rest again, very sore legs from run yesterday

8 AM

Road Bike intervals (mod bike) 2:11:00 [3] 42.5 mi (19.5 mph)
ahr:124 max:151

Temp Bike
Flying 40s on 20 seconds of rest (10 x 40s on 20s of rest) 5 minutes between each set (x3)

Legs had no pop today, I was just trying to get through the workout, the first hour of the ride just felt crappy could not warm up and elevate HR. I finished better on the last set, with total avg 389 watts for all 30 intervals .

Tuesday Sep 12, 2017 #

8 AM

Running (mod run) 1:37:00 [3] 12.7 mi (7:38 / mi)
ahr:135 max:140 slept:8.25 weight:176.3lbs

Good night sleep, added a little more time to the run today and felt real good, amazing when you get a little more sleep.

Monday Sep 11, 2017 #

4 AM

Weights (weights) 1:20:00 [3]
slept:7.0

Legs, back, core, getting stronger, added a few more sets into the mix

6 AM

Swimming (mod swim ) 48:41 [3] 1.71 mi (2.1 mph)

nice and easy stretch in the pool after lifting this morning, I really do not get a rhythm going and loosen up until I'm around 1000 - 1500 into the workout

9 AM

Road Bike (mod bike) 1:49:00 [3] 31.62 mi (17.4 mph)
ahr:111 max:130

easy bike

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