Training Log Archive: getawaystixIn the 7 days ending Nov 16, 2013:
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Friday Nov 15, 2013 #
8 AM
Cycling - Road 47:00 [2] 25.5 km (32.6 kph)
w/ 30lb pack & tailwind
Kayaking 5:08:00 [2] 30.0 km (5.8 kph)
Rented a bathtub to simulate an inflatable. Paddled from Port Sanibel Marina partway around Sanibel Island & back. Lots of wind, chop & waves.
Low back was not happy until I ditched/completely loosened the back rest.
Low back was not happy until I ditched/completely loosened the back rest.
Cycling - Road 55:00 [2] 25.5 km (27.8 kph)
w/ pack into headwind
Thursday Nov 14, 2013 #
3 PM
Cycling - Road 1:00:00 [2] 31.0 km (31.0 kph)
Florida for heat acclimation
Road Run 50:00 [2] 10.0 km (5:00 / km)
Tuesday Nov 12, 2013 #
8 AM
Strength Training 1:00:00 [3]
skipping 5min.
shoulder health
1 leg box jumps
back exercises
pull-ups (5 x 5 on the minute)
squats (10 x bar, 10 x 95lb, 10 x 145lb, 6 x 175lbs)
kettle bell swings (3 x 15 @ 20kg)
back extensions
shoulder health
1 leg box jumps
back exercises
pull-ups (5 x 5 on the minute)
squats (10 x bar, 10 x 95lb, 10 x 145lb, 6 x 175lbs)
kettle bell swings (3 x 15 @ 20kg)
back extensions
6 PM
Spinning 1:00:00 [2]
ahr:138
legs felt good at higher effort/HR
Sunday Nov 10, 2013 #
Event: Salomon Raid the Hammer
9 AM
Orienteering race 3:04:00 [3] 29.0 km (6:21 / km)
RTH w/ Shannon & Lindsay W. Good steady pace throughout. Fun times with the Mud Hero girls!