Training Log Archive: JVD

In the 7 days ending Jun 3, 2017:

activity

time

miles

Biking

5:48:17

68.7

(11.8/h)

110.56

(19.0/h)

Strength

30:00

Running

9:00

1.0

(9:00)

1.61

(5:36)

Total

6:27:17

69.7

112.17

4:01

0:00

9 AM

Biking 1:15:00 [3] 6.2 mi (5.0 mph)
shoes: Hoka Challenger

Forgot to stop strava, so a little guess on time and distance, but not fast at all...

5 PM

Biking (Trainer) 31:20 [4] 8.0 mi (15.3 mph)
shoes: Salsa Fargo

Trainer ride.

5,5,4,4,4 min increasing resistance to top gear @90 rpm
Back down gears 1 min each @80 rpms to cool down through finish time.

12 PM

Strength 30:00 [3]
shoes: New Balance 860 v6

35# plate lunge x 20
10# med ball squat and throw to ceiling x20
Push-ups x20
10# med ball slams x20
25# dumb bell row x20

Running (Treadmill) 9:00 [3] 1.0 mi (9:00 / mi)
shoes: New Balance 860 v6

8 AM

Biking 4:01:57 [3] 54.5 mi (13.5 mph)
shoes: Salsa Woodsmoke

Cirrem-ish route to winterset and back with bhoch.

Felt pretty good on the hills. Could have gone a bit faster.