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Training Log Archive: peppa

In the 7 days ending Oct 16, 2011:

activity # timemileskm+ft
  KAYAK1 3:00:00
  CYCLING/SPIN3 3:00:00 54.0(18.0/h) 86.9(29.0/h)
  RUN5 2:44:44 17.51(9:24) 28.18(5:51) 1168
  STRENGTH2 50:00
  Total5 9:34:44 71.51 115.08 1168
averages - weight:105.5lbs

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Sunday Oct 16, 2011 #

RUN (peters canyon) 51:04 [3] 5.19 mi (9:50 / mi) +517ft 8:59 / mi
ahr:159 max:179 shoes: montrail massochist

ran peters canyon loop, clockwise. this was the best i've ever felt running this trail. it was probably due to well rested legs and cool morning air. steel cut oatmeal didn't hurt either.

KAYAK (newport / corona del mar) 3:00:00 [3]

paddled from backbay, out to the ocean, toured cdm, and then back. we fought strong winds on the return. my arms were about to fall off and my back gave in at the end. it was cold out, i couldn't warm up. should have dressed warmer. beautiful day on the water, we saw plenty of pelicans and seals.

Friday Oct 14, 2011 #

RUN (24hr metro) 25:00 [3] 2.82 mi (8:52 / mi) +149ft 8:27 / mi
weight:106lbs shoes: brooks adrenaline

wasn't sure how my legs would feel today so i was tentative to do intervals. after warm up, they were fluid so i started with 3 sets of 3min @ 7.3mph with 2min rest @ 6.5mph. only had 25min to do this run before spin. need to do this weekly and allot more time.

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

had energy all the way to the end, never caved. good session.

Thursday Oct 13, 2011 #

RUN (24hr metro) 20:15 [3] 2.0 mi (10:07 / mi) +106ft 9:38 / mi
ahr:143 max:150 shoes: brooks adrenaline

legs were tired today, hammies were tight. slow warm up run before spin. brought HRM along and tried to keep HR in the 140's.

CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
ahr:135 max:150

intervals with gail. brought HRM to class for the 1st time and was surprised to see HR maxed out at 150, probably averaged in the 130's.

Wednesday Oct 12, 2011 #

RUN (24hr metro) 45:51 [3] 5.0 mi (9:10 / mi) +264ft 8:44 / mi
weight:105lbs shoes: brooks adrenaline

steady run on the treadie. legs felt great. let's hope this will keep up.

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

upper body workout with circuit weight machines.

Tuesday Oct 11, 2011 #

STRENGTH (home) 30:00 [3]

core and upper body workout

RUN (24hr metro) 22:34 [3] 2.5 mi (9:02 / mi) +132ft 8:36 / mi
shoes: brooks adrenaline

steady run to warm up for spin. felt pretty good, legs were well rested.

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

intervals with vail. was running out of steam near the end.

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