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Training Log Archive: Mr Wonderful

In the 7 days ending Feb 29:

activity # timemileskm+mload
  Biking6 7:04:15 96.78(13.7/h) 155.75(22.0/h)561.9
  Weights1 1:18:04234.2
  Total7 8:22:19 96.78 155.75796.1
averages - sleep:6.8 weight:231.8lbs

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Saturday Feb 29 #

5 AM

Biking (Trainer) 1:42:44 [1] 22.97 mi (13.4 mph)
ahr:107 max:117 slept:6.0 weight:229.2lbs shoes: Long Haul Trucker

seems less sleep yields fewer watts

wu 84w, 67 rpm
reg 113w, 63 rpm

Friday Feb 28 #

5 AM

Biking (Trainer) 44:19 [2] 11.41 mi (15.4 mph)
ahr:118 max:150 slept:7.0 weight:232.2lbs shoes: Long Haul Trucker

wu 104 w, 52 rpm
reg 156 w, 64 rpm

Thursday Feb 27 #

6 AM

Biking (Trainer) 43:52 [2] 10.97 mi (15.0 mph)
ahr:120 max:133 slept:7.0 weight:231.2lbs shoes: Long Haul Trucker

wu 112 w, 60 rpm
reg 141 w, 62 rpm

shoveled several times yesterday, as 4x1" is easier than 1x4" on this property, although it does take some of the time available for other things out.

Tuesday Feb 25 #

5 AM

Biking (Trainer) 1:30:34 [1] 20.18 mi (13.4 mph)
ahr:106 max:120 slept:7.0 shoes: Long Haul Trucker

wu 98w, 56 rpm
reg 104w, 60 rpm...little tired
1 PM

Weights 1:18:04 [3]
ahr:126 max:172 shoes: New Balance Weight

Forgot phone so let's see if I can remember it:

Brief warmup

Squats, 10x, 8x, 6x, 4x, 15x, with 30% incline treadmill running in between.

95 lbs EZ, 5 mph EZ
105 lbs EZ, 6 mph NOT EZ
115 lbs EZ, 6 mph NOT EZ
135 lbs EZ, 6 mph NOT EZ
115 lbs OK, 6 mph NOT OK

Full turf end to end and back lunge w/ medicine ball. 25% with 10 lbs, dying, dropped to 8 lbs and took many breaks, oof. No sustained power. But I suppose that is what we are trying to fix here.

10 mins biking, Le Tour 2-7 @ 90 rpm, "200" watts

DB Romanian Dead Lift 3x10, 25lbers, EZ, 30 lbers, EZ, 35 lbers EZ (not certain of form so rather be light)
Lying leg curls, 3x10 w/ 30% incline treadmill running in between

70 lbs double leg, about right, 6 mph, OOF

10 minutes biking but someone was on the one Le Tour and I didn't want to sit next to him so I went to the finally working FreeMotions, where a Level...6? resistance yielded 85 rpm & 100 w

Not enough stretches but already over time

Monday Feb 24 #

5 AM

Biking (Trainer) 49:30 [2] 11.2 mi (13.6 mph)
ahr:113 max:126 slept:8.0 weight:232.2lbs shoes: Long Haul Trucker

wu 64 w, 41 rpm (sensor also off for a couple minutes)
reg 134 w, 67 rpm

Sunday Feb 23 #

5 AM

Biking (Trainer) 1:33:16 [1] 20.05 mi (12.9 mph)
ahr:102 max:117 slept:6.0 weight:234.4lbs shoes: Long Haul Trucker

97w,64rpm tired

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