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Training Log Archive: peppa

In the 7 days ending Jun 13, 2010:

activity # timemileskm+ft
  HIKE2 6:30:00 11.4(34:13) 18.35(21:15) 2200
  SWIM2 2:15:00 2.01(1:07:10) 3.23(41:44)
  CYCLING/SPIN2 2:00:00 36.0(18.0/h) 57.94(29.0/h)
  RUN3 1:11:25 8.01(8:55) 12.89(5:32) 74
  STRENGTH1 30:00
  Total6 12:26:25 57.42 92.41 2274
averages - sleep:7.5 weight:103.7lbs

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Sunday Jun 13, 2010 #

HIKE (sequoia national park) 1:30:00 [1] 3.4 mi (26:28 / mi)
slept:8.0 shoes: salamon amphibian

we started the easy hike to Tokopah Falls around 9am. the trail followed the rapids of the Kaweah River all the way up to the 1200ft waterfall. there were only small patches of snow here and there. we stopped a lot, took pictures, and enjoyed the view.

note: i don't know what the elevation gain was. we saw a total of 8 bears this weekend.

Saturday Jun 12, 2010 #

HIKE (sequoia national park) 5:00:00 [3] 8.0 mi (37:30 / mi) +2200ft 29:45 / mi
slept:8.0 shoes: salamon amphibian

got to sequoia last night around 9pm. rick, roxanne, maureen, tony, and maria were already there. couldn't believe how close our campsites were to the rapids. millions of stars were out. there were still patches of snow on the ground. setup tent and relaxed by the campfire with rick and roxanne. the rest of the gang (cynthia, dave, ivan, noami, and david) arrived around 11p. slept like a queen on top of 1 foam pad and 4 sleeping bags. the rapids were perfect background noise. had very suspenseful dreams, must be from the book i was reading "my name is memory".

woke up around 7ish, drank hot coffee and ate oatmeal on a rock overlooking the rapids. watched early morning rays of light filtered thru the trees like heaven. the air was soooo fresh and a bit cold still.

we started the hike around 10am at wolverton parking lot (~7000 ft elevation). snow made it difficult to see the trail. we looked for marks on the trees but weren't sure which trail we were on. the climb was very steep at time, with lots of snow. we made it to the top (~9200 ft), had lunch, and marched back down. the view was magnificent. i expected to see giant trees, since we were in sequoia after all, but they were just like any other redwood trees of the pacific coast. the snow made the hike slow and hard. my shoes did not help. i did not expect that much snow on the trail. slipped and fell twice.

note: recorded time did not include lunch break.

Thursday Jun 10, 2010 #

STRENGTH (24 metro) 30:00 [1]
slept:5.0 weight:103lbs

stretched, well over due. legs and back were tight. also worked on core and upper body strength.

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

felt tired today, not enough sleep. legs were also tired, not sure if it was from yesterday's swim or run, maybe both. it was good to sweat it all out. glad i put in the time.

Wednesday Jun 9, 2010 #

SWIM (masters @ the Y) 1:00:00 [3] 0.85 mi (1:10:35 / mi)
slept:8.0 weight:103lbs

swam in drizzles this morning, nice warm day but no sun. kicked hard, swam fast, came in first for all drills except a couple. legs felt it. thighs were very tight. had to massage them after every other race pace session. stamina was still not quite there. everything took more effort than usual.

4x50 - warm up
500 - drills (2x50-ik, 2x25-ik rp, 2x50-sk, 2x25-sk rp, 2x50-sb, 4x25-dk rp)
10x50 w/ fins
8x25 - underwater dolfin kick
100 - cool down

RUN (back bay) 26:58 [3] 3.0 mi (8:59 / mi) +74ft 8:47 / mi
ahr:165 max:176 shoes: Salomon XA Pro 3D Ultra

ran after work with G. we started across the street from the Y. G ran like a gazelle and was off the radar from the start. i kept my own pace. felt really good in the first mile, had to remind myself to save gas and slow down, 2nd mile was steady, and 3rd mile was work. played mental games just to finish. what is going on? i have no stamina since the cold.

mile 1 - 8:50, avr 155, max 170
mile 2 - 8:50, avr 167, max 173
mile 3 - 9:18, avr 162, max 176

Tuesday Jun 8, 2010 #

RUN (24 metro) 18:19 [3] 2.0 mi (9:09 / mi)
slept:8.0 weight:105lbs shoes: Salomon XA Pro 3D Ultra

warm up run before spin. had to put in some effort, didn't feel strong, still weak in the cardio department.

mile 1 - 9:10min/mile
mile 2 - 8:55min/mile

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

kept up with class but didn't do anything extra. similar to warm up run on the treadie, didn't feel strong, just ok. sweated buckets. cycling felt like work. didn't care for the music all that much either.

Monday Jun 7, 2010 #

SWIM (masters @ the Y) 1:15:00 [3] 1.16 mi (1:04:39 / mi)

finally back with the program. warm day, good to be in the pool again. only 4 of us showed up, got a lane to me-self.

200 - warm up
500 - drills (2x25 ik, 2x50 ik, 2x50 sk, 2x50 sb, 2x50 fksa, 2x50 flips)
11x100 with fins
250 cool down

RUN (neighborhood) 26:08 [3] 3.01 mi (8:41 / mi)
ahr:165 max:178 shoes: Salomon XA Pro 3D Ultra

neighborhood run @ 5pm, hot and sunny. legs felt ok, not great. stamina was still off. this took mental effort to finish.

mile 1 - 8:43, avr 155, max 169
mile 2 - 8:38, avr 172, max 178
mile 3 - 8:44, avr 167, max 178

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