Training Log Archive: falcon

In the 1 days ending Oct 14, 2012:

activity

time

miles

Mtn bike

1:11:52

8.15

(8:49)

13.11

(5:29)

348

Swimming

40:00

1.03

(39:01)

1.65

(24:15)

Bike trainer

30:00

Total

2:21:52

9.17

14.76

348

[1-5]

2:02:03

2:21

0:00

10 AM

Mtn bike 1:11:52 13.11 km (5:29 / km) +348m 4:50 / km
ahr:104 max:146

Easy spin with the dogs up to FFTW and UNBC trails. Wet logs and leaves made for a conservative pace.

3 PM

Swimming 40:00 [3] 1.65 km (24:15 / km)

500m warm-up then 46x25m on 40".

4 PM

Bike trainer intervals 30:00 [3]

20x30" on, 30" off followed by 10' cooldown on the pool deck.