Training Log Archive: peppa

In the 1 days ending Dec 16, 2011:

activity

time

miles

+ft

CYCLING/SPIN

1:00:00

18.0

(18.0/h)

28.97

(29.0/h)

RUN

30:00

3.41

(8:48)

5.49

(5:28)

180

Total

1:30:00

21.41

(4:12)

34.46

(2:37)

180

1:30

0:00

RUN (24hr metro) 30:00 [3] 3.41 mi (8:48 / mi) +180ft 8:23 / mi
shoes: brooks adrenaline

tempo - warm up @ 6.5mph, 20min @ 7mph, walk to cool down. time/distance does not include walk.

CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)

a little bit of everything, rolling hills, intervals, and hill climbs. great music, good session with brenda.