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Training Log Archive: gregorysorensen

In the 7 days ending Sep 23, 2017:

	activity	#	time	miles		km		+ft
	Road Bike	3	7:10:00	135.32	(18.9/h)	217.78	(30.4/h)	653
	Long Bike	1	6:55:00	101.7	(14.7/h)	163.67	(23.7/h)	11040
	Running	2	3:07:44	24.6	(7:38)	39.59	(4:45)
	Weights	2	2:40:00
	Swimming	2	48:30	1.76	(2.2/h)	2.83	(3.5/h)
	Total	10	20:41:14	263.38		423.87		11693
averages - sleep:6.6 weight:177lbs

6:55

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Saturday Sep 23, 2017 #

7 AM

Long Bike hills (long bike) 6:55:00 [3] 101.7 mi (14.7 mph) +11040ft
ahr:119 max:172 slept:6.75

Ride from Pedalers Fork in Calabasas with Art through Malibu getting him ready for Phil's Cookie Fondo. We sort of did the same ride 2 months ago and PR all of the climbs and kept the HR in check. Really did not feel like riding at the beginning as it was cold and just could not warm up. Once we climb up Stunt Rd we felt much better. Solid Day for both of us.

C • Boom! 2

Friday Sep 22, 2017 #

7 AM

Running (mod run) 1:30:44 [3] 11.8 mi (7:41 / mi)
ahr:140 max:145 slept:5.5 weight:176lbs

legs little tire this morning, but felt better around 1hr mark

Thursday Sep 21, 2017 #

4 AM

Weights (weights) 1:15:00 [3]
slept:6.75

chest, shoulders, arms, core, little weaker today

7 AM

Road Bike tempo (mod bike) 2:03:00 [3] 42.5 mi (20.7 mph)
ahr:137 max:148

Tempo Ride

Changed it up today, instead of intervals I wanted to do a tempo ride with a few efforts, wasn't really feeling like riding today, lifted early and felt really stiff at the get go, but felt much better as I pushed the pace about 30-40 minutes into the ride. Was very happy on my time on the way out to my turnaround point 58:00 and some change. On the way back I had to deal with sporadic rain and the wind starting to pick up, took we an extra 5 minutes on the way back. Had to spend a few minutes cleaning and wiping down my bike when I got home.

Avg Power 246.3
NP 252.5
Max Power 519
KJ 1816

Wednesday Sep 20, 2017 #

6 AM

Road Bike (mod bike) 3:16:00 [3] 61.2 mi (18.7 mph) +653ft
ahr:116 max:139 slept:7.5

Mod Bike, was going to do tempo ride, but legs did not feel it, just held a good steady pace but went a little longer today. My legs are really tired from the run yesterday, probably feeling the ride from Saturday too.

11 AM

Swimming (mod swim ) 32:00 [3] 1.19 mi (2.2 mph)

Good tempo swim

Tuesday Sep 19, 2017 #

5 AM

Weights (weights) 1:25:00 [3]
slept:7.0 weight:177.5lbs

legs, back, core

legs little tired but still had good strength

9 AM

Running (mod run) 1:37:00 [3] 12.8 mi (7:35 / mi)
ahr:137 max:144 weight:177.5lbs

first 40 min 7.8mph, 57 min at 8.0, felt good

Monday Sep 18, 2017 #

8 AM

Road Bike (mod bike) 1:51:00 [3] 31.62 mi (17.1 mph)
ahr:109 max:122 slept:7.0

easy ride, bagged my weights this morning (leg day) will do it on Wednesday

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

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