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Training Log: Work4justice

In the last 7 days:

activity # timemileskm+m
  Running4 3:49:53 23.58(9:45) 37.95(6:03) 274
  Mountain Bike1 3:07:15 43.04(4:21) 69.27(2:42) 222
  Spinning2 1:50:26
  Yoga1 1:05:19
  weights1 35:59
  Stairmaster1 20:02 0.02(16:16:59) 0.03(10:07:04)
  Total8 10:48:54 66.64 107.25 496
  [1-5]8 10:20:16
«
3:07
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SuMoTuWeThFrSa

Saturday Aug 18 #

7 AM

Running 1:24:07 intensity: (52 @0) + (2:24 @1) + (21:19 @2) + (43:11 @3) + (14:29 @4) + (1:52 @5) 9.01 mi (9:20 / mi) +76m 9:06 / mi
ahr:141 max:159

Son’s wedding today! :)

Friday Aug 17 #

11 AM

Running 1:16:08 intensity: (16 @0) + (4:53 @1) + (6:52 @2) + (29:31 @3) + (30:47 @4) + (3:49 @5) 8.05 mi (9:27 / mi) +51m 9:16 / mi
ahr:144 max:158

1st 5 solo and last 3 with wonderful Angel.

Thursday Aug 16 #

5 AM

Spinning 44:49 intensity: (6:29 @0) + (13:10 @1) + (3:36 @2) + (8:10 @3) + (7:10 @4) + (6:14 @5)
ahr:131 max:165

weights 35:59 intensity: (59 @0) + (7:01 @1) + (3:59 @2) + (10:52 @3) + (6:43 @4) + (6:25 @5)
ahr:141 max:160

Added some agility rounds to the end. After this, ankle stability on the bosu.
12 PM

Running 27:41 intensity: (38 @0) + (40 @1) + (2:14 @2) + (4:25 @3) + (11:36 @4) + (8:08 @5) 3.11 mi (8:54 / mi) +20m 8:44 / mi
ahr:149 max:167

Working from home afforded me to wait the rain out to do this. Power pole pickups out and hill pushes back.

Tuesday Aug 14 #

5 AM

Spinning 1:05:37 intensity: (18:20 @0) + (16:09 @1) + (7:01 @2) + (12:34 @3) + (10:12 @4) + (1:21 @5)
ahr:124 max:158

Glad for early workouts this week. Every night is wedding stuff, big day Saturday! My son is chill, her? Not so much. :D

Stairmaster 20:02 intensity: (24 @0) + (5:21 @1) + (4:45 @2) + (4:49 @3) + (4:43 @4) 0.02 mi (16:16:59 / mi)
ahr:136 max:152

Monday Aug 13 #

8 AM

Yoga 1:05:19 [1]
ahr:69 max:95

Treadmill at 15% but not fast just before for a smidge.
5 PM

Running (Sand/gravel/off camber) 41:57 intensity: (40 @0) + (7:12 @1) + (7:07 @2) + (20:18 @3) + (4:28 @4) + (2:12 @5) 3.41 mi (12:18 / mi) +127m 11:02 / mi
ahr:139 max:158

Little trot before a hike with Cris. It was really warm, so over this heat/humidity.

Sunday Aug 12 #

5 AM

Mountain Bike 3:07:15 intensity: (2:43:00 @1) + (11:34 @2) + (12:10 @3) + (29 @4) + (2 @5) 43.04 mi (4:21 / mi) +222m 4:17 / mi
ahr:117 max:155

Fun ride with Mr. W. Days are getting shorter.

But good that it was early...wedding madness ensued.

In a nod to arthurd....4 deer, 2 turkeys, a possum and numerous rabbits.

17# pack, kind of loaded bike.

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Jan 1 – Dec 31 (365d)
Orienteering 1000c
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Recent Weeks:

Week
Ending
Training hours by intensity
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81
Aug 18
Aug 11
Aug 4
Jul 28
Jul 21

Week
Ending
Training hours by activity
0123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081
82
Aug 18
Aug 11
Aug 4
Jul 28
Jul 21

Week
Ending
Training miles by activity
05101520253035404550556065707580859095100105110115120125130135140145150155160165170175180185190195200205
210
Aug 18
Aug 11
Aug 4
Jul 28
Jul 21

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