Friday Nov 21 |
 | Rock Climbing 45:00 [3] | |
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| Sore shoulder, injured toe... not a good workout. I'm regressing! |
| Running 10:00 [2] 1.2 mi (8:20 / mi) | |
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| 5' WU and CD after run |
| Running 19:29 [5] 3.1 mi (6:16 / mi) | |
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| 5k at race pace. Mile times: 6:24, 6:15, 6:09. Could've gone a little harder at the beginning; still plenty left at the end. |
Thursday Nov 20 |
| Running 1:17:04 [3] 10.0 mi (7:41 / mi) | |
| shoes: Asics DS Trainers |
| Long steady state at PC. Negative split. Felt good, HR around 166 for most of it, got closer to 170 at the end. |
Tuesday Nov 18 |
| Rock Climbing 1:00:00 [2] | |
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| At VW with Birdy. Wasn't feeling it today... no coordination, no flow at all. Still, it beats staring at a computer monitor... |
| Running 1:00:00 [3] 7.4 mi (8:06 / mi) | |
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| Easy paced run at PC. Kept HR <160 |
| Biking intervals 30:00 [3] 10.0 mi (3:00 / mi) | |
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| On the CT with Jill: steady state at 200w, 5x1' intervals at 300w. |
Sunday Nov 16 |
| Running 30:00 [3] 3.96 mi (7:33 / mi) | |
| shoes: Asics DS Trainers |
| Easy run on treadmill at PC. Couldn't keep my HR in my target zone for some reason, <166 |
| Weights 30:00 [2] | |
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| Gravitron, obliques, ab curls, single leg lifts, upright row, lat pulldowns |
Saturday Nov 15 |
| Biking 50:00 [1] 13.0 mi (3:50 / mi) | |
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| Nice ride with Austin along Marymoor out to the winery and back. |
| Biking hills 15:00 [4] 2.0 mi (7:30 / mi) | |
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| Hill repeats after the bike ride |
| Biking 1:00:00 [3] 19.0 mi (3:09 / mi) | |
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| On CT: consistent 180w, HR<160 |
Redmond, WA (98052)
N/A F
70%
46 F
30%
49 F
10%