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Training Log Archive: peppa

In the 7 days ending Jul 17, 2011:

activity	#	time	miles		km		+ft
RUN	4	3:19:17	21.65	(9:12)	34.84	(5:43)	367
MOUNTAIN BIKING	1	2:00:00	12.0	(6.0/h)	19.31	(9.7/h)	1095
SWIM	2	1:40:00	2.64	(37:53)	4.25	(23:32)
KAYAK	1	1:30:00
HIKE	1	1:30:00	5.0	(18:00)	8.05	(11:11)	900
CYCLING/SPIN	1	1:00:00	18.0	(18.0/h)	28.97	(29.0/h)
STRETCH	2	50:00
STRENGTH	2	45:00
Total	6	12:34:17	59.29		95.42		2362

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Sunday Jul 17, 2011 #

RUN (24hr metro) 1:00:00 [3] 6.39 mi (9:23 / mi)
shoes: brooks adrenaline

hr-140 steady run

STRETCH (24hr metro) 20:00 [3]

KAYAK (newport beach) 1:30:00 [3]

MOUNTAIN BIKING (aliso) 2:00:00 [3] 12.0 mi (6.0 mph) +1095ft
shoes: santa cruz blur

Saturday Jul 16, 2011 #

SWIM (ymca) 45:00 [3] 1.25 mi (36:00 / mi)

got to the pool early this morning w/ G. sat out to watch him swim for a while before i jumped in.

2x50 kick
10x50 drills
500, 100, 200
300, 200, 100 with fins
8x50 drills
-----
2400y

HIKE (el moro) 1:30:00 [3] 5.0 mi (18:00 / mi) +900ft 15:23 / mi

started from main parking lot and hiked up to the top via BFI and back.

Friday Jul 15, 2011 #

RUN (backbay) 36:00 [3] 4.0 mi (9:00 / mi) +99ft 8:48 / mi
shoes: zoot tt2

love running on overcast days. jogged steady out and back to make up 4 miles. garmin ran out of battery so didn't get any hr data. elevation was based on previous runs on the same path. felt great.

SWIM (ymca) 55:00 [3] 1.39 mi (39:34 / mi)

sat out and waited until i could get my own lane. water was cooler than usual but it didn't take me long to warm up. worked on form, swam slow at times so i could get the feel of the water. was able to hold breath longer and felt good.

2x50 kick
500 wu
4x50 drills
100, 200, 300, 200, 100
500 with paddles
4x50 breath on 3rd stroke
50 drill
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2450y

Wednesday Jul 13, 2011 #

RUN (backbay) 1:00:00 [3] 6.26 mi (9:35 / mi) +123ft 9:25 / mi
ahr:149 shoes: brooks adrenaline

slow steady run with HR in the upper 140's. felt like i could run for another hour. gorgeous day out, love this weather!

RUN (backbay) 9:04 [3] 1.0 mi (9:04 / mi) +46ft 8:41 / mi
shoes: brooks adrenaline

got bored walking back to the car so i ran a little.

Tuesday Jul 12, 2011 #

STRENGTH (24hr metro) 15:00 [3]

upper body workout with weights, mostly triceps.

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

had sub today, roda. great hard session but her high pitched screams drove me crazy. i thought about walking out a couple of times.

Monday Jul 11, 2011 #

STRETCH (home) 30:00 [1]

hamstrings were awfully tight, especially left leg.

STRENGTH (home) 30:00 [3]

core and upper body workout, with ball and weights.

RUN (backbay) 34:13 [3] 4.0 mi (8:33 / mi) +99ft 8:22 / mi
ahr:153 max:171 shoes: brooks adrenaline

this was probably the best run in a long while. am happy to be able to keep this pace with HR average in low 150's and no shin splints.

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