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Training Log Archive: Whitesheep

In the 7 days ending Apr 29, 2012:

activity # timemileskm+mload
  Road running2 2:24:30 17.24(8:23) 27.75(5:12) 11076.7
  Cycling2 1:36:14 21.13(13.2/h) 34.0(21.2/h)40.5
  Swimming1 32:30 0.56(58:07) 0.9(36:07)17.9
  Total4 4:33:14 38.93(7:01) 62.65(4:22) 110135.1

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MoTuWeThFrSaSu

Thursday Apr 26, 2012 #

7 AM

Road running 1:21:00 [3] 15.75 km (5:09 / km)
shoes: Asics 2160

ITW

Tuesday Apr 24, 2012 #

7 PM

Road running hills 14:30 intensity: (10:00 @4) + (4:30 @5) 3.0 km (4:50 / km) +110m 4:05 / km
ahr:174 shoes: Asics 2160 (ii)

Hill reps up crystal palace hill
3x medium/long/short efforts to the top, jog down, repeat.

Road running 49:00 [2] 9.0 km (5:27 / km)
shoes: Asics 2160 (ii)

HFW

Monday Apr 23, 2012 #

7 AM

Cycling 44:14 [2] 16.0 km (21.7 kph)

ITW
8 PM

Cycling 52:00 intensity: (15:00 @1) + (15:00 @2) + (15:00 @3) + (7:00 @4) 18.0 km (20.8 kph)

HFW via crystal palace
getting my cycling legs back.

Swimming 32:30 [3] 0.9 km (36:07 / km)

Another big improvement. Got the ratio up to 100m crawl/50m recovery and even a stint of 200m crawl near the end. I can very nearly cruise at a slow pace without wasting energy.
Slow kicks help, so do fast breaths.

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