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Thursday - March 8

Run

50m 19s
5.00 miles
10m 04s /Mi

Gentle 5 mile run on treadmil. No complications. 4 min walk time total (Seattle)

Bike

23m 55s
4.50 miles
11.29 Mi/hr

Slow cool down after the run (gentle reverse brick) No complications. Maintain 80 RPM, bumped up to 100 for 2 min interval x 3
Bike machine (Seattle)

Calories: 2300 From fat:892.94 (89.72g, 38.82%), From Carbs:1043.64 (235.94g, 45.38%), Protein:363.42 (82.16g, 15.8%)
Calories out: 2999 From lifestyle:2263, From activities:737, Net loss:-699
Health data: Hours slept: 7

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Wednesday - March 7

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
2
12
14
35
35
BACK - Seated row
2
12
12
55
55
CHEST - Pushups
6
10
15
0
0
LEGS - 2 Leg Squats
2
12
12
80
85
LEGS - Hamstring curl
2
12
12
35
40
LEGS - Leg Extensions
2
12
14
45
45
LEGS - Leg Press
2
12
14
70
70

Calories: 828 From fat:253.35 (32.66g, 30.6%), From Carbs:408.21 (118.41g, 49.3%), Protein:166.44 (48.28g, 20.1%)
Calories out: 3002 From lifestyle:2591, From activities:411, Net loss:-2174
Health data: Hours slept: 7

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Tuesday - March 6

Run #1

25m
2.10 miles
11m 54s /Mi

leisure lunch time trott

Run #2

25m 20s
2.10 miles
09m 41s /Mi

Straight 10 min pace with one small sprint (will import from Garmin when able)

Bike

21m 08s
5.23 miles
14.85 Mi/hr

Slow spin at HR Zone 1 (Import from Garmin when able)
Bike spinner (Seattle)

Sport

Elliptical Training
21m

slow pace, HR Zone 1-3 secondary to 40 min prior of running and biking

Felt well this morning backing off of intervals a bit (per coach Mike). A bit more freedom to train while away from home, but no pool available at this point.

Calories: 2525 From fat:844 (99.83g, 33.43%), From Carbs:1168.65 (311.01g, 46.28%), Protein:512.35 (136.35g, 20.29%)
Calories out: 3284 From lifestyle:2254, From activities:1030, Net loss:-759
Health data: Hours slept: 7

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Monday - March 5

Run #1

22m
2.10 miles
10m 29s /Mi

lunch time trott

Bike

32m 22s
9.00 miles
16.68 Mi/hr

Spinning Seattle

Run #2

31m 08s
3.00 miles
-----

Treadmill Seattle

Calories: 1648 From fat:409.64 (50.13g, 24.86%), From Carbs:911.67 (251.01g, 55.32%), Protein:326.7 (89.95g, 19.82%)
Calories out: 3305 From lifestyle:2257, From activities:1048, Net loss:-1657
Health data: Hours slept: 7

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Sunday - March 4

Calories: 367 From fat:91.4 (7.97g, 24.91%), From Carbs:159.29 (31.25g, 43.4%), Protein:116.31 (22.82g, 31.69%)
Calories out: 2666 From lifestyle:2666, From activities:0, Net loss:-2299
Health data: Sleep: 2 Fatigue: 3 Hours slept: 4

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Saturday - March 3

Depart for US -> via Amsterdam Stretching...no work out

Calories: 1109 From fat:308.75 (34.99g, 27.84%), From Carbs:627 (159.89g, 56.54%), Protein:173.26 (44.18g, 15.62%)
Calories out: 2639 From lifestyle:2639, From activities:0, Net loss:-1530
Health data: Hours slept: 7

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Friday - March 2

Run

1h 00m
2.50 miles
24m /Mi

General recovery walking..felt good, no back or ankle pain

Calories: 2024 From fat:641.67 (67.9g, 31.7%), From Carbs:1020.62 (243.01g, 50.43%), Protein:361.71 (86.12g, 17.87%)
Calories out: 3079 From lifestyle:2598, From activities:481, Net loss:-1055
Health data: Hours slept: 7