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Training Log Archive: peppa

In the 7 days ending Nov 21, 2010:

activity	#	time	miles		km		+ft
CYCLING/SPIN	3	3:03:21	46.0	(15.1/h)	74.03	(24.2/h)
RUN	4	1:56:27	13.41	(8:41)	21.58	(5:24)	221
STRENGTH	1	30:00
Total	5	5:29:48	59.41		95.61		221

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Sunday Nov 21, 2010 #

CYCLING/SPIN (newport beach) 1:18:21 [3] 14.0 mi (10.7 mph)

took the old schwinn out for a casual fun ride to the beach. rode back in the dark. the view was breathtaking around the backbay with city lights, hills, water, and that moon, the moon was amazing.

Saturday Nov 20, 2010 #

STRENGTH (home) 30:00 [2]

wrecked my back falling asleep on the sofa while reading last night. felt much better after stretching. worked on core and upper body strength.

RUN (backbay) 24:17 [3] 3.0 mi (8:06 / mi) +83ft 7:53 / mi
ahr:167 max:185 shoes: zoot tt2

since it was a short run, i kept the pace faster than steady but couldn't keep it up after 2 miles so i eased up a bit. good to see the pace was sub 8.

mile 1 - 7:50min/mile, 167 ahr
mile 2 - 7:54, 170
mile 3 - 8:32, 165

Thursday Nov 18, 2010 #

RUN (24hr lakeshore) 30:00 [3] 3.35 mi (8:57 / mi)
shoes: zoot tt2

kept it at steady, ran @ 6.5mph for the 1st 2 miles, than slowly up it to 7mph for the last mile.

CYCLING/SPIN (24hr lakeshore) 45:00 [3] 14.0 mi (18.7 mph)

sarah whipped me breathless, but oh sooo good! i still couldn't keep up. we'll see about next week... had to leave early for a meeting.

Tuesday Nov 16, 2010 #

RUN (24hr lakeshore) 15:00 [3] 1.56 mi (9:37 / mi)
shoes: montrail massochist

warm up run on the treadie

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

it was good to shake out the legs today. darlene didn't work us too hard, just what i needed.

Monday Nov 15, 2010 #

RUN (backbay) 47:10 [3] 5.5 mi (8:35 / mi) +138ft 8:23 / mi
ahr:158 max:176 shoes: zoot tt2

felt really good on this run. legs were fresh and there was no discomfort/pain anywhere. held back, started out slow for a proper warm up, ran the first 3 miles, than walked (1-2min) in between subsequent miles. time did not include walks. got back to the car just before dark.

mile 1 - 8:50min/mile, 147ahr
mile 2 - 8:40, 160
mile 3 - 8:34, 164
mile 4 - 8:24, 161
mile 5 - 8:16, 160
mile 6 - 8:07, 156 (for .5 mile)

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