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Training Log Archive: peppa

In the 7 days ending Aug 22, 2010:

activity # timemileskm+ft
  SWIM3 2:50:00 3.05(55:45) 4.91(34:38)
  RUN3 1:43:57 10.78(9:39) 17.35(6:00) 782
  CYCLING/SPIN1 1:00:00 18.0(18.0/h) 28.97(29.0/h)
  MOUNTAIN BIKING1 54:20 6.1(6.7/h) 9.82(10.8/h) 703
  Total5 6:28:17 37.93(10:14) 61.04(6:22) 1485
averages - sleep:8 weight:105lbs

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Sunday Aug 22, 2010 #

RUN (whiting) 54:20 [3] 5.25 mi (10:21 / mi) +782ft 9:04 / mi
ahr:159 max:173 slept:8.0 weight:105lbs shoes: Salomon XA Pro 3D Ultra

ran whiting with G. we started early to avoid the heat. the entire OC population must have thought the same thing because the trail was packed. parking lot was full. bikers and hikers were everywhere, no runners though.

took my time up the rock garden this time, tried to keep my breathing steady, gave the legs some time to warm up. calves felt much better up mustard but i still had to hike some. stopped at the top to drink water from the fountain. the backside was a lot of fun, shaded and lots of small rolling hills, but mostly downhill.

* time does not include break at the top.

MOUNTAIN BIKING (whiting) 54:20 [3] 6.1 mi (6.7 mph) +703ft

immediately after the run, we took our bikes out for a little ride on the same loop. the ride felt so easy compared to the earlier run. from the top of mustard, we went down cactus instead, rode some fun single tracks.

SWIM (YMCA) 50:00 [3] 1.27 mi (39:22 / mi)

we grabbed a bite to eat prior to jumping into the pool. the water felt so good. i love swimming in the sun. was very relaxed in the water today,

5x200 with paddles

Friday Aug 20, 2010 #

SWIM (YMCA) 1:00:00 [3] 0.88 mi (1:08:12 / mi)
slept:8.0 weight:105lbs

started the weekend early and took the day off today to head down SD. slept in a bit and missed masters. got to the pool an hour later with G, perfect timing, empty lanes everywhere. spent a lot of time doing flip turns over and over. arghhh! still need MORE work.

5x50 warm up / drills
20min flip turns
5x200 with paddles
3x100 cool down

Thursday Aug 19, 2010 #

RUN (back bay) 29:37 [3] 3.41 mi (8:41 / mi)
ahr:163 max:175 slept:8.0 shoes: Salomon XA Pro 3D Ultra

it was hot today so i waited until close to 7pm to run. the temperature was just right by then.

mile 1 - 8:48min/mile, 151 ahr
mile 2 - 8:48, 165
mile 3 - 8:30, 167
mile 4 - 8:30, 167 for .41 mile

Wednesday Aug 18, 2010 #

SWIM (masters at the Y) 1:00:00 [3] 0.9 mi (1:06:41 / mi)
slept:8.0 weight:105lbs

the entire gang is back, including Carrie. i realized it has been about 2 weeks since my last masters, wow, long time!

9x50 warm up / drills
4x25 race pace i.k.
2x25 race pace
4x50 race pace

Tuesday Aug 17, 2010 #

RUN (24hr metro) 20:00 [3] 2.12 mi (9:26 / mi)
slept:8.0 weight:105lbs shoes: Salomon XA Pro 3D Ultra

legs were heavy. felt better in the 2nd mile.

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

got me a trainer right under the vent :o) it was good to spin out the legs. felt much better afterward.

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