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Training Log Archive: Becks

In the 1 days ending Jul 29, 2013:

activity # timemileskm+m
  Cycling3 1:42:16
  Cross Fit1 1:02:13 1.24(50:04) 2.0(31:07) 15
  Running1 20:38 2.2(9:22) 3.55(5:49) 50
  Total4 3:05:07 3.45 5.55 65
  [1-5]4 3:04:59

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Mo

Monday Jul 29, 2013 #

Cycling 1:10:00 [1]

Into work and back. Hot on the way home!
6 PM

Cycling 17:04 intensity: (15:07 @1) + (1:17 @2) + (40 @3)
ahr:128 max:163

Easy spin to the gym.

Cross Fit 1:02:13 intensity: (8 @0) + (36:48 @1) + (3:50 @2) + (5:18 @3) + (10:13 @4) + (5:56 @5) 2.0 km (31:07 / km) +15m 29:59 / km
ahr:144 max:194

6 mins to build to a 3RM front squat. I stopped at 95, should have tried more. Then Nancy, 5 sets of 400m run with 15 overhead squats. Picked a heavy weight for me, 44# and didn't make it to the end, hit the 18 min cutoff. Did all the runs, missed the last lifts. Hard to stabilise everything overhead.
7 PM

Running 20:38 intensity: (20 @1) + (5 @2) + (2:15 @3) + (17:58 @4) 3.55 km (5:49 / km) +50m 5:26 / km
ahr:179 max:186 shoes: Pink cohesions

Rob came to Cross Fit and we ran. My legs hurt and apparently my heart rate was a bit high.
8 PM

Cycling 15:12 intensity: (12:46 @1) + (1:47 @2) + (39 @3)
ahr:136 max:162

Easy spin home.

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