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Training Log Archive: PatrickGarcia

In the 7 days ending Jan 28:

activity # timemileskm+ft
  Cycling5 8:35:51 187.0(21.8/h) 300.95(35.0/h) 5128
  Run2 1:51:21 12.66(8:48) 20.38(5:28) 1161
  Weights2 1:20:00
  Total9 11:47:12 199.66 321.32 6289
averages - weight:171.7lbs

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Sunday Jan 28 #

Cycling 3:25:51 [3] 47.9 mi (14.0 mph) +5128ft
shoes: Giro Code Techlace

Saturday Jan 27 #

10 AM

Cycling 1:30:00 [3] 42.3 mi (28.2 mph)
shoes: Giro Code Techlace

Trainer
Avg
95 rpm
167 watts

Friday Jan 26 #

Run 38:43 [3] 5.0 mi (7:45 / mi)
shoes: Nike Vomero 11

Treadmill

Thursday Jan 25 #

5 AM

Cycling 1:00:00 [3] 28.4 mi (28.4 mph)
weight:172lbs shoes: Giro Code Techlace

Trainer
Avg
96 rpm
189 Watts
6 AM

Weights 40:00 [3]
weight:172lbs

6 x 10 @ 30# Cybex Flys

6 x 5 @ 95# Incline Bench

4 x 15 Ab Roller

4 x 15 Stability Squats with 15# Med Ball

Wednesday Jan 24 #

7 AM

Cycling 1:30:00 [3] 39.2 mi (26.1 mph)
weight:171lbs shoes: Giro Code Techlace

Trainer
Avg:
88 rpm
174 watts

3 x 5' intervals, adjusting to find the right range. Will include more going forward. Gym trainer seems like gear 16 w/avg RPM over 100, around 300 watts.

Tuesday Jan 23 #

12 PM

Run 1:12:38 [3] 7.66 mi (9:29 / mi) +1161ft 8:18 / mi
shoes: Nike Wildhorse 4

https://www.strava.com/activities/1371843006

Drifted snow on the west side. Still super deep in areas.

Monday Jan 22 #

6 AM

Cycling 1:10:00 [3] 29.2 mi (25.0 mph)
shoes: Giro Code Techlace

Trainer
Avg
84 rpm
182 watt
7 AM

Weights 40:00 [3]

4x 10 reps:
22.5# Fly
45# Dumbbell Shrug
45# Dumbbell Pull

Bench Reps:
1 x 5 @ 135
1 x 5 @ 145
1 x 5 @ 155
1 x 5 @ 165
1 x 5 @ 175

4x:
20 Curls @ 22.5#
10 Lat Raise @ 22.5#

3 x 15 Ab Roller

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