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Training Log Archive: tnipen

In the 30 days ending Nov 30, 2006:

activity	#	time	miles	km	+m	load
Biking	3	1:31:00				28.4
Running	4	57:30				16.4
Intervals	4	52:30			1310	52.5
Total	4	3:21:00			1310	97.3

1:35

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Monday Nov 20, 2006 #

Intervals (Stairs) 15:00 [5] +325m
shoes: Asics Cumulus

Stair intervals with Louise and Magnus.

up - down
-------- - 308.0
226.3 - 320.7
222.7 - 347.6
225.5 - 357.6
210.8 - 500.3 - double in the beginning
211.5 - 424.6 - double in the beginning
216.0 -

Running 18:00 [2]
shoes: Asics Cumulus

Running down the stairs.

Saturday Nov 18, 2006 #

Biking warm up/down 10:00 [2]

Intervals 12:30 [5] +325m
shoes: Asics Cumulus

Stair intervals:

up - down
--------- 244.2
226.2 - 227.7
227.5 - 230.3
227.4 - 240.0
226.9 - 230.0
224.9

Running 12:30 [3]
shoes: Asics Cumulus

Running down the stairs.

Tuesday Nov 14, 2006 #

Biking 10:00 [2]

Biking to from intervals with Magnus.

Intervals (Stairs) 12:30 [5] +330m
shoes: Asics Cumulus

Stair intervals with Magnus.

Up - down
---------- 344.3
228.2 - 259.8
225.1 - 332.6
221.0 - 400.5
221.6 - 303.9
205.8

Running 15:00 [2]
shoes: Asics Cumulus

Running down the stairs.

Monday Nov 13, 2006 #

Biking (Trails) 51:00 [3]

Biking around in PS park.

Biking warm up/down 20:00 [2]

Intervals (Stairs) 12:30 [5] +330m
shoes: Asics Cumulus

Stair intervals. John Markez did one, then joined Louise for a slackers jog :). Peter is a tough Swiss so he did all 5.

up - down
222.2 - 305.8
227.6 - 246.2
221.8 - 252.7
221.0 - 300.2
222.8

Running 12:00 [3]

Running down the stairs.

Sunday Nov 12, 2006 #

Note

GVOC Long distance B-meet

Saturday Nov 4, 2006 #

Event: O in the Oaks IV

Note

Haney to Harrison Relay.

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