Training Log: drwill4

In the last 7 days:

activity

time

miles

climb

bike

3:27:57

46.7

(4:27)

75.16

(2:46)

General Conditioning

1:09:22

Total

4:37:19

46.7

75.16

1:20

0:00

Thursday Aug 21
	General Conditioning 40:00 [3]
	slept:6.0
	WU: 10 minutes on elliptical Squats (Smith Machine) 4x10 @ 135# PU: 4x4 Turkish Get Ups: 4x10 @ 16kg Ab Roll Outs: 4x8
Wednesday Aug 20
	bike (Commute-SS) 46:09 [3]10.6 mi (4:20 / mi)
	ahr:139 max:169 slept:6.0 weight:204lbs shoes: Specialized Taho's
	Rode an extra couple of loops on base on my way to work this morning. Little chilly but pretty comfortable.
	bike (Commute-SS) 24:00 [3]5.1 mi (4:41 / mi)
	shoes: Specialized Taho's
	Excellent weather for a bike ride. Sunny but not too hot. Amazing for Maryland in August. My left lower quad on he inside is feeling a bit strained on uphills. I've been feeling it for a while now and just attributed it to the SS. Now I don't know. I'll have to keep an eye on it in a little more detail.
Tuesday Aug 19
	bike (Commute-SS) 22:46 [3]5.1 mi (4:27 / mi)
	slept:6.5 weight:205lbs shoes: Specialized Taho's
	Gained a couple of pounds over my staycation. Not positive but it might have been all the pizza, beer, ice cream & junk food.... Nice ride in this morning. A bit foggy in the low spaces. Kind of cool but humid.
	bike (Commute-SS) 20:33 [4]5.1 mi (4:01 / mi)
	shoes: Specialized Taho's
	Had a good quick ride home. Pushed hard and hit some lights which halped a lot.
Monday Aug 18
	bike (Commute-SS) 27:17 [3]5.2 mi (5:15 / mi)
	ahr:142 max:167 slept:6.5 weight:204lbs shoes: Specialized Comp's
	Rode to work. Starting to get pretty dark at 0530 now.
	General Conditioning 29:22 [3]
	ahr:139 max:166
	WU: rode to the gym 100 DB Swings @ 20# PU: 5x4 Atomics: 5x15 DB Snatches: 3x10 @ 45# Decline Push Ups: 3x10
	bike (Commute-SS) 23:41 [3]5.1 mi (4:38 / mi)
	shoes: Salomon XA Pro 3D
	Commute home. Pretty nice ride although the legs didn't feel the best for some reason.
Sunday Aug 17
	bike (SS) 43:31 [3]10.5 mi (4:09 / mi)
	ahr:133 max:160 slept:7.0 shoes: Specialized Taho's
	Short ride around BWI. Just enough to keep me from feeling like a total slacker over the weekend and to get rid of some of those Coldstone calories.

Weather

Severn, MD (21144) Fair 82°F (feels like 82F) Humidity: 29%, Winds: 5mph Useful Daylight: 5:57 AM - 8:20 PM more details Weather data provided by weather.com®

Thursday Aug 21	N/A F N/A	10%
Friday Aug 22	83 F Sunny	10%
Saturday Aug 23	85 F Mostly Sunny	10%
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