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Training Log Archive: peppa

In the 7 days ending Jul 4, 2010:

	activity	#	time	miles		km		+ft
	RUN	5	2:28:14	15.53	(9:33)	24.99	(5:56)	888
	SWIM	2	2:00:00	0.79		1.27
	CYCLING/SPIN	2	2:00:00	28.7	(14.3/h)	46.19	(23.1/h)
	MOUNTAIN BIKING	1	1:59:27	13.39	(6.7/h)	21.55	(10.8/h)	1493
	STRENGTH	2	1:00:00
	Total	6	9:27:41	58.41		94.0		2381
averages - sleep:6.3 weight:105lbs

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Sunday Jul 4, 2010 #

MOUNTAIN BIKING (aliso woods) 1:59:27 [3] 13.39 mi (6.7 mph) +1493ft
ahr:136 max:170 slept:8.0 shoes: santa cruz blur

rode aliso with G. we went up mathis, down lynx, up cholla, and down meadows. there were lots of hikers but not that many bikers. loved the weather, july gloom! i hope this stays with us for a while.

G was a super energized bunny, rode circles around me and did tons of extra credits. i did my best to keep up by not taking any break, well, except once at the bottom of cholla when my chain failed off :o(

RUN (whiting ranch) 53:49 [3] 5.0 mi (10:46 / mi) +741ft 9:26 / mi
ahr:157 max:173 shoes: Salomon XA Pro 3D Ultra

G and I started from the parking lot, ran through the rock garden, up mustard, down the back side and out. legs felt like lead up mustard. i had to semi-jog and walk. rested at the top of mustard for a while, hid in the shade and drank some water from the fountain. i didn't carry any with me. the back side was fun. i was able to gain some time. legs felt good on the 2nd half.

note: time included rest at the top.

CYCLING/SPIN (casual / back bay) 1:00:00 [3] 10.7 mi (10.7 mph)

biked to newport dunes for fireworks.

Saturday Jul 3, 2010 #

STRENGTH (home) 30:00 [3]

stretched and worked on building core and upper body strength.

Friday Jul 2, 2010 #

SWIM (masters @ the Y) 1:00:00 [3]
slept:6.0 weight:106lbs

it was all about back and breast strokes today. pool was crowded again, but not as bad as wednesday. i lost count of laps, tried to hang in there. breaststroke is definitely not my best stroke.

RUN (24 metro) 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Salomon XA Pro 3D Ultra

was late and didn't make it in time for spin. got on the treadmill instead. breathing was steady and legs felt strong. good session!

mile 1 - 6.5mph
mile 2 - 6.7mph
mile 3 - 6.7mph
ran the last .3 mile between 6.8 - 7.0mph

Thursday Jul 1, 2010 #

Note
slept:3.5

i am wicked tired. worked late last night. woke up at dawn, to do what else but work some more. still haven't found the time to nap or eat my favorite meal of the day, breakfast. it's noon now. i guess it's more like lunch. can't wait for the weekend.

Wednesday Jun 30, 2010 #

SWIM (masters @ the Y) 1:00:00 [3] 0.79 mi (1:15:58 / mi)
slept:8.0

crazy morning at masters! it was like grand central station. summer is definitely here. we had 3-4 people per lane. felt good in the water, had lots of energy.

6x50 - warm up and drills
10x50
8x25 - race pace
200 - paddles & fins
200 - cool down
------
1400y

RUN (peters canyon) 27:23 [3] 3.08 mi (8:53 / mi) +78ft 8:41 / mi
ahr:163 max:173 shoes: Salomon XA Pro 3D Ultra

ran a short loop. started from the parking lot. it was very HOT. i had trouble breathing at times. garmin recorded only 78ft of elevation. that seemed a bit low somehow.

mile 1 - 8:57, avr 150, max 169
mile 2 - 9:02, avr 168, max 173
mile 3 - 8:42, avr 167, max 168

Tuesday Jun 29, 2010 #

RUN (24 metro) 10:00 [3] 1.13 mi (8:51 / mi)
slept:7.0 weight:104lbs shoes: Salomon XA Pro 3D Ultra

super quick run to loosen up them legs before spin.

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

stuck with the program, lots of intervals today. worked up some sweat. left leg felt weak, not sure why.

Monday Jun 28, 2010 #

Note
slept:5.0

stayed up late, tried to meet a deadline for work. didn't make it, had to skip masters, and worked hard all day. got it done by 2pm. was going to run at whiting but left keys in G's truck. what can i say... just roll with it...

RUN (back bay) 27:02 [3] 3.02 mi (8:57 / mi) +69ft 8:46 / mi
ahr:160 max:174 shoes: Salomon XA Pro 3D Ultra

what an awesome day to run, cool, breezy, and overcast. i love this weather! kept an even steady pace. felt much better than the last time i did this run. the loop started out with some downhill and ended with a little climb.

mile 1 - 8:40min/mile, avr 145, max 164
mile 2 - 9:01min/mile, avr 165, max 168
mile 3 - 9:12min/mile, avr 169, max 174

STRENGTH 30:00 [1]

stretched. needed it bad! had been feeling very tight, especially the lower back region. also worked on core and upper body using weights and the ball.

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