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Training Log Archive: Zippy

In the 7 days ending Sep 17, 2017:

activity # timemileskm+ft
  MTB2 4:00:42 33.5(8.4/h) 53.91(13.4/h) 6153
  Road Bike2 1:41:00 22.6(13.4/h) 36.37(21.6/h)
  Weight Training2 1:00:00
  Total6 6:41:42 56.1 90.28 6153

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Sunday Sep 17, 2017 #

MTB 1:20:13 [3] 11.8 mi (8.8 mph) +1604ft

Mod-easy ride out at The Hub trails. Silver Crags, Bear Trap, Bottomater, Optohub and back. No hurry, no training goals, JRA and having fun. Getting the single speed back together so I can do this second weekend ride on it and build that stand up strength.

Feel soild, feel strong.

Saturday Sep 16, 2017 #

MTB 2:40:29 [3] 21.7 mi (8.1 mph) +4549ft

Long ride from the house, up and over Southridge to May Valley, then Johnson Meadow to Keep Summit and Hurkey. Back through Log Pile and Sunrise Trail.

Solid work and riding STRONG all day. Three bottles of e-fuel instead of one water then 2 fuel. WAY faster today, but probably a combination of cooler temps, better nutrition and coming off 5 days easy training.

Friday Sep 15, 2017 #

Weight Training 30:00 [3]

Swiss ball crunches, back raises and hip press. Medicine ball squats and push ups. Suspension trainer rows and hamstring curls. 4x15 goal for all, but still failing on some. One more week of this before transitioning to plyos.

Thursday Sep 14, 2017 #

Road Bike 51:01 [3] 11.5 mi (13.5 mph)

Easy recovery spin on the trainer. Super league triathlon on the laptop (second 1/2).

Wednesday Sep 13, 2017 #

Road Bike 49:59 [3] 11.1 mi (13.3 mph)

Easy recovery spin on the trainer. Super league triathlon on the laptop.

Tuesday Sep 12, 2017 #

Weight Training 30:00 [3]

Home strength session. Swiss ball crunches, back raises and hip press ups, floor push ups and medicine ball squats, rows and hamstring curls on the suspension trainer. Goal 4 x 15 all, but reaching failure on quite a bit still.

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