Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

Bike as as portion of wkt

Run
  • 10m
  • 1.06 miles
  • 09m 25s /Mi

Wp to bike

Strength
  • 10m

squat 3x10, shoulder stability, hollow rock, side lunges, plank jacks, Santana plank, grave diggers, toe touches, hip lifts, then stretched

Sport
  • Rowing
  • 30m

3k and 4x1k with rest between

3k 2:15.7 @ 19
4x1k avg 2:04.3 @23spm rest 1.5 minutes

Bike #1
  • 20m
  • 6.18 miles
  • 18.54 Mi/hr

Hard bike wp to erg at gym

Bike #2
  • 20m
  • 4.52 miles
  • 13.56 Mi/hr

serious cool down. Legs were on fire after erg.

Sport
  • Rowing
  • 26m

3x2k
8:33
8:27
8:24
Starting 5 plus high 15 settled to 20spm then 250 to go took rate up to 24-27 wanted to Sprint, but that was all I had, haha

Bike
  • 50m
  • 14.97 miles
  • 17.96 Mi/hr

Bike at gym after long day of fun

Bike
  • 26m
  • 7.21 miles
  • 16.64 Mi/hr

Bike at the gym

Run #1
  • 20m
  • 1.50 miles
  • 13m 19s /Mi

Work with Cici this morning had her do glute activation and core exercises

Run #2
  • 34m
  • 3.62 miles
  • 09m 23s /Mi

Run walk on treadmill evening at gym

Bike
  • 40m
  • 11.72 miles
  • 17.58 Mi/hr

bike at gym. Legs are still shot from Monday

Strength
  • 05m

Core then stretching.

Sport
  • Rowing
  • 23m

22.59.2 2:17.9 pretty light, still feeling Mondays legs

kanoelani's Training Log


 November 2017 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30  
 
Time
Distance
  • November's totals
  • October's totals
  • 2017 totals
  • 2016 totals