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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Dec 3, 2016:

activity # timemileskm+m
  Mountain Bike1 1:56:28 25.7(4:32) 41.36(2:49) 130
  Running3 1:50:01 11.27(9:46) 18.14(6:04) 80
  Spinning2 1:17:21
  weights3 1:13:33 0.59 0.95 7
  Yoga1 1:00:00
  Stairmaster2 38:59 0.14(4:46:28) 0.22(2:58:00)
  Physical Therapy1 30:00
  Total8 8:26:22 37.69 60.66 217
  [1-5]8 8:02:15

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SuMoTuWeThFrSa

Friday Dec 2, 2016 #

8 AM

Running 48:39 [3] 5.01 mi (9:43 / mi) +37m 9:30 / mi

Thursday Dec 1, 2016 #

5 AM

Spinning 29:51 intensity: (3:22 @0) + (15:08 @1) + (3:46 @2) + (7:29 @3) + (6 @4)
ahr:116 max:151

weights 21:32 intensity: (14:48 @1) + (5:58 @2) + (46 @3) 0.21 mi (1:42:32 / mi) +1m 1:40:36 / mi
ahr:116 max:136

Stairmaster 22:22 intensity: (2:45 @1) + (6:47 @2) + (10:53 @3) + (1:57 @4) 0.06 mi (6:07:18 / mi)
ahr:137 max:153

weights 15:17 intensity: (8:26 @0) + (5:57 @1) + (54 @3) 0.14 mi (1:49:19 / mi) +4m 1:39:35 / mi
ahr:88 max:111

Wednesday Nov 30, 2016 #

7 AM

Running 44:23 intensity: (1 @0) + (5 @1) + (12:26 @2) + (24:30 @3) + (3:26 @4) + (3:55 @5) 5.06 mi (8:46 / mi) +41m 8:34 / mi
ahr:146 max:186

Still have the pain in my butt.
6 PM

Physical Therapy 30:00 [2]

Hip resistance and core. Recommended no intervals for a smidge.

Tuesday Nov 29, 2016 #

5 AM

Stairmaster 16:37 intensity: (3:24 @1) + (5:21 @2) + (7:52 @3) 0.08 mi (3:41:00 / mi)
ahr:132 max:146

Spinning 47:30 intensity: (13:17 @1) + (13:07 @2) + (16:47 @3) + (4:19 @4)
ahr:132 max:155

weights 26:44 intensity: (9:34 @0) + (16:11 @1) + (27 @2) + (32 @3) 0.24 mi (1:52:20 / mi) +1m 1:50:44 / mi
ahr:97 max:126

5 PM

Running 16:59 [1] 1.2 mi (14:09 / mi) +2m 14:04 / mi

Kid wants to start running. We'll see!

Monday Nov 28, 2016 #

7 AM

Yoga 1:00:00 [1]

weights 10:00 [3]

Doing pt exercises

Sunday Nov 27, 2016 #

12 PM

Mountain Bike (Dirt) 1:56:28 intensity: (2:44 @0) + (33:51 @1) + (1:04:46 @2) + (14:12 @3) + (51 @4) + (4 @5) 25.7 mi (4:32 / mi) +130m 4:28 / mi
ahr:127 max:158

Little squishy, little windy and resisted ILRA. Today is the last day! Yes, some gratuitous out and backs for some hills and a little road of sandy 2 track.
C • Lotta nice gravel on that route! 1

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