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Training Log Archive: mollyd

In the 30 days ending Sep 30, 2011:

activity # timemileskm+ft
  road bike2 4:00:58 62.82(3:50) 101.1(2:23)
  Spin bike4 2:01:10
  crossfit2 1:01:00
  Total8 7:03:08 62.82 101.1
averages - sleep:8 weight:189.3lbs

» now

Friday Sep 23, 2011 #

9 AM

road bike 2:00:48 [3] 35.0 mi (3:27 / mi)
ahr:153 max:161

Back feeling better

Ride: Gas Works to Mercer Island, around Island, back to Gas Works: 35 miles in 2 hrs 48 minutes.

Good news: the 10 mile stretch on the loop was done in 47 minutes that's down from 53 minutes earlier this season and 55 from the year before. And today's effort was RPE 6....did not realize i was on the middle chain ring for the timed 10 mile stretch.

Good ride!

Thursday Sep 22, 2011 #


The 4 hours of screwing down deck boards did a number on my back....a little PT, lots of ice, and slow moving was the day

Wednesday Sep 21, 2011 #


Frantic call from Tracy....needed help with her deck project in prep of her pig roast party on Saturday. Bent over screwing deck boards for 4 hours.

Tuesday Sep 20, 2011 #

12 PM

road bike 2:00:10 [3] 27.82 mi (4:19 / mi)
ahr:143 max:155 slept:8.0 weight:189.5lbs

Beautiful day got out on my road bike, 1st time since Italy.

Set two goals for ride: stay in middle chain ring and under 147 HR. Had trouble w/ HR because my head thought I should be riding faster (mph)

27.82 miles in 2 hours 10 minutes, basically a flat route

Monday Sep 19, 2011 #

9 AM

crossfit (core workout today) 1:00:00 [2]

crossfit today focused on core training.... lots of truck and ab work
2 PM

Spin bike 1:00:00 [3]
ahr:125 max:137

60 minutes on spin (plumbing problems kept me on the home front) RPE 3

Sunday Sep 18, 2011 #

2 PM

Spin bike 1:00:00 [3]

Rain rain go away....

Spin bike for 1 hour, mixed it up btw standing and sitting. increased tension when standing. overall RPE 6

changed all the batteries in chest strap and watch and still no HR.

Workout felt good, no complaints

Saturday Sep 17, 2011 #

Spin bike 40 [3]
slept:9.0 weight:189lbs

had a few minutes so I hopped on the spin bike and worked on RPE:

RPE of 6 fo 40 minutes, felt strong but got very hot....note to self bring the fan out of storage and open up the back door.

Friday Sep 16, 2011 #

9 AM

crossfit (wt lifting) 1:00 [3]

woke up dragging but "dragged" myself to crossfit: was a lifting day only with back jerks and back squats. Workout woke me up.

sad :) HR chest strap needs a new battery so no HR
1 PM

Spin bike 30 [3]

I wanted to get on a bike but did not have enough time to hit the road so a quick 'spin' on the spin bike. Worked on cadence and equal power stroke. Short and sweet and fun.

Thursday Sep 15, 2011 #

slept:7.0 weight:189.5lbs (rest day)

Met w/ Coach Tom...getting training plan set up. Excited

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