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Training Log Archive: abiperk

In the 7 days ending Feb 15, 2015:

activity	#	time	miles		km		+ft
Trekking	4	3:22:00	13.1	(15:25)	21.08	(9:35)	605
Bike - Roads	2	3:00:00	55.3	(18.4/h)	89.0	(29.7/h)
Strength	3	2:05:00
Road Run	2	1:12:47	8.5	(8:34)	13.68	(5:19)
Stretching	1	20:00
Total	11	9:59:47	76.9		123.76		605

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Sunday Feb 15, 2015 #

5 PM

Strength 45:00 [3]

Mix of TRX, free weights, core

Saturday Feb 14, 2015 #

7 AM

Road Run intervals (Treadmill, Tabata) 20:07 [5] 2.5 mi (8:03 / mi)
shoes: Brooks Ravenna

Inspired by Andy Magness

10 min w/u at 6.5

Tabata

4 min @ 8.0
8x (0:20 9.0, 5.0 incline; 0:10 off)
2 min 8.0

Love this as a benchmark workout. I haven't done it in close to a month, since before I was sick, and today, even at the same speed/incline, it felt markedly easier than it has. Not EASY, but so much more manageable. Maybe new shoes, or maybe I'm getting stronger. Time to bump up the intensity!

Strength 40:00 [3]

Mostly free weights and core, a bit of TRX

8 PM

Bike - Roads (Indoor) 2:00:00 [3] 36.9 mi (18.5 mph)
shoes: Saucony Progrid Ride

Steady ride, gradual pyramid, while we finished the first half of the final season of Mad Men. So so good.

Wednesday Feb 11, 2015 #

Note

Trying to focus on building strength specifically for paddling and hike-a-bike/bike-whack. Suggestions welcome!

C • Push 7

9 AM

Trekking (Commuting) 37:00 [2] 2.6 mi (14:14 / mi) +200ft 13:16 / mi
shoes: Salomon 3D Pro - Green/Purple

To Chestnut Hill, 15 pounds in pack.

1 PM

Trekking (Commuting) 49:00 [2] 3.0 mi (16:20 / mi) +82ft 15:55 / mi
shoes: Salomon 3D Pro - Green/Purple

More conference call multitasking. 15 pounds in pack.

8 PM

Bike - Roads intervals (Indoor) 1:00:00 [4] 18.4 mi (18.4 mph)
shoes: Saucony Progrid Ride

w/u

3 sets of 10 (0:20 sprint, 0:40 recovery) with 2 min spin between sets

c/d

9 PM

Stretching 20:00 [1]

Legs have been feeling tight.

Tuesday Feb 10, 2015 #

10 AM

Trekking (Commuting) 50:00 [2] 3.0 mi (16:40 / mi) +200ft 15:41 / mi
shoes: Salomon 3D Pro - Green/Purple

To Chestnut Hill, 15+ pounds in pack. Pace slower today because I was on a work call the entire time. Also, crazy black ice. Yak trax would have been a nice wardrobe addition this morning.

3 PM

Trekking (Commuting) 1:06:00 [2] 4.5 mi (14:40 / mi) +123ft 14:18 / mi
shoes: Salomon 3D Pro - Green/Purple

Chestnut Hill to GA, 15 pounds in pack. Windy.

Monday Feb 9, 2015 #

4 PM

Road Run (Treadmill, Progression) 52:40 [3] 6.0 mi (8:47 / mi)
shoes: Saucony Progrid Ride

0.5 miles w/u

0.75 @ 6.6, 0.25 @ 7.1
0.75 @ 6.7, 0.25 @7.2
0.75 @ 6.8, 0.25 @7.3
0.75 @ 6.9, 0.25 @7.4
0.75 @ 7.0, 0.25 @7.5

0.5 miles c/d

8 PM

Strength (TRX) 40:00 [3]

The family that trains together in the basement while watching Mad Men after the kid goes to bed... stays together?

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