Training Log Archive: JVD

In the 7 days ending Nov 25, 2017:

activity

time

miles

Biking

2:57:09

32.63

(11.1/h)

52.51

(17.8/h)

Cross training

25:00

Running

15:00

1.82

(8:15)

2.93

(5:07)

Total

3:37:09

34.45

55.44

1:37

0:00

4 PM

Biking (Mixed surface) 1:37:00 [3] 19.33 mi (12.0 mph)
shoes: Salsa Woodsmoke

Black label to center. Lap of denmans, stop at the shop.and back home.

9 AM

Biking 1:20:09 [3] 13.3 mi (10.0 mph)
shoes: Salsa Woodsmoke

Turkey day ride with the crew. Laid back with stops. Time is moving time.

1 PM

Running (Treadmill) 15:00 [3] 1.82 mi (8:15 / mi)
shoes: Altra Lonepeak 3.5

Treadmill
3m@9:00 pace
1m@8:50
1m@8:40
...
1m@7:10
1m@7:00 pace

Cross training 25:00 [3]
shoes: Altra Lonepeak 3.5

4 sets:
medicine ball squat/throw to ceiling
10 burpees
3min jump rope