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Training Log Archive: iansmith

In the 1 days ending Jan 17, 2016:

activity # timemileskm+m
  Biking1 40:00 13.17(19.8/h) 21.2(31.8/h)
  Strength training1 30:00
  Elliptical1 20:00 1.93(10:23) 3.1(6:27)
  Running1 20:00 2.73(7:19) 4.4(4:33)
  Total1 1:50:00 17.83 28.7

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Sunday Jan 17, 2016 #

Biking 40:00 [2] 21.2 km (31.8 kph)

Gym time! It was snowing in Boston - a gentle, steady snowfall at -2 C. I started the session with a 40 minute hills session on the stationary bike. I caught the second half of the Steelers - Broncos game on the radio.

Strength training 30:00 [3]

The second bit was a strength training session.
- 4x10 single arm dumbbell clean and press, 15 kg, each side
- 3x15 shoulder fly, 5 kg
- 4x10 deadlifts, 60 kg
- 10 pullups

Running 20:00 intensity: (10:00 @1) + (10:00 @4) 4.4 km (4:33 / km)
shoes: 201505 Inov-8 Flite 230

Treadmill, 1% grade. Ten minutes at 5:10/km, ten minutes tempo at 4:08/km. I felt ok - legs a little tired, but mostly overheating. A little dodgy, but just enough to be QW 3.

Elliptical 20:00 [1] 3.1 km (6:27 / km)
shoes: 201505 Inov-8 Flite 230

I decided to complete the sorbet by doing 20 minutes elliptical to get a little extra time.

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