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Training Log Archive: peppa

In the 7 days ending Jul 10, 2011:

activity # timemileskm+ft
  MOUNTAIN BIKING1 3:12:00 21.0(6.6/h) 33.8(10.6/h) 2883
  CYCLING/SPIN2 3:10:00 46.0(14.5/h) 74.03(23.4/h)
  RUN3 2:49:10 17.54(9:39) 28.23(6:00) 520
  SWIM2 1:48:00 2.66(40:36) 4.28(25:14)
  Total6 10:59:10 87.2(7:34) 140.33(4:42) 3403
averages - sleep:8

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Sunday Jul 10, 2011 #

CYCLING/SPIN (beach) 2:10:00 [3] 28.0 mi (12.9 mph)

lazy sunday cruizn' on the old schwinn starting from NB to sunset beach and back. it was summer alright, tons and tons of people. beautiful day out!

Saturday Jul 9, 2011 #

RUN (backbay) 1:42:19 [3] 10.0 mi (10:14 / mi) +381ft 9:53 / mi
ahr:146 max:156 shoes: zoot tt2

tried to run while keeping HR in the mid 140. felt like the entire world passed me by (haha). this was an exercise of discipline more than anything else. time included one water fountain break at the top. left knee bothered me quite a bit after the run. will lay off running tomorrow.

Friday Jul 8, 2011 #

RUN (24hr metro) 30:00 [3] 3.54 mi (8:28 / mi)
shoes: brooks adrenaline

flat tempo run on the treadie. started with a 10min warm up @ 6.5mph, then up it for 20min @ 7.3 - 7.7mph. cool down with a walk for 5min. time/pace does not include walk.

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

intervals with brenda. felt really good today, lots of energy and strong. not sure what i did differently so i'm noting down what i ate for breakfast prior to workout.

1 gluten free bread with "Better' n Peanut Butter"
1 small glass of OJ
3-4 spoons of steel cut oatmeal
1 cup of coffee

Thursday Jul 7, 2011 #

RUN (backbay) 36:51 [3] 4.0 mi (9:13 / mi) +139ft 8:55 / mi
ahr:153 max:172 shoes: zoot tt2

HR was a bit elevated b/c of the heat. it was hot, but not as bad as the past couple of days. kept up a comfortable pace, didn't push it at all. left knee ached for the first half mile or so, then it was fine. felt good on this run.

SWIM (ymca) 50:00 [3] 1.13 mi (44:14 / mi)

pool was crowded today. lost count of laps. i think i did somewhere between 2000 - 2400 yards. i'm sure i lost a couple of sets, but something like below...

2x50 kick
100, 4x50 drills, 5x100
500 w/ pedals
500 w/ pedals

faded at the end so i got out. had 1/3 bowl of oatmeal and a cup of coffee for breakfast before run and swim. need to eat more.

Tuesday Jul 5, 2011 #

SWIM (secret pool) 58:00 [3] 1.53 mi (37:55 / mi)

we found a new salt water pool. had it all to ourselves. the day was just getting warm, perfect condition. concentrated once again on rhythm and getting the feel for the water. did the same sets as a couple of days ago.

6x50 wu & drills
2x100, 2x200, 2x300
2x500 with pedals
4x50 cd & drills

Monday Jul 4, 2011 #

MOUNTAIN BIKING (santa monica mt.) 3:12:00 [3] 21.0 mi (6.6 mph) +2883ft
ahr:123 max:160 shoes: santa cruz blur

rode santa monica mountain with G, rick, and david. we picked up a guy from sfbay along the way. he was visiting and didn't know the trails. started at around 9am but it got hot, crazy hot, quick. by 11am, i felt somewhat sick. drank lots of water and kept the cadence as steady as i could.

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