Training Log Archive: peppaIn the 7 days ending Dec 18, 2011:
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Saturday Dec 17, 2011 #
MOUNTAIN BIKING (quail - bomber - nix) 3:20:00 [3] 21.5 mi (6.4 mph) +3737ft
ahr:123 max:162 shoes: santa cruz blur
morning ride with David and Greg. We started from Quail Hill, then onto Cattle Crest, Shady Oaks (twice), Fox Run,Hogback Ridge,Ridge Route,TURTLE RIDGE, nix center, and back. overall good weather, a little bit windy on the ridges, but not bad, and some drizzles of rain here and there.
Friday Dec 16, 2011 #
RUN (24hr metro) 30:00 [3] 3.41 mi (8:48 / mi) +180ft 8:23 / mi
shoes: brooks adrenaline
tempo - warm up @ 6.5mph, 20min @ 7mph, walk to cool down. time/distance does not include walk.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
a little bit of everything, rolling hills, intervals, and hill climbs. great music, good session with brenda.
Thursday Dec 15, 2011 #
RUN (24hr metro) 30:00 [4] 3.42 mi (8:46 / mi) +180ft 8:21 / mi
shoes: brooks adrenaline
intervals ---
warm up @ 6.5mph for 10min
3x4min @ 7.4mph w/ 2min rest @ 6.5mph
2min cool down.
warm up @ 6.5mph for 10min
3x4min @ 7.4mph w/ 2min rest @ 6.5mph
2min cool down.
STRETCH (24hr metro) 15:00 [3]
legs and back have been really tight lately.
STRENGTH (24hr metro) 45:00 [3]
core and upper body workout
Tuesday Dec 13, 2011 #
RUN (24hr metro) 54:10 [3] 6.0 mi (9:02 / mi) +316ft 8:36 / mi
weight:105lbs shoes: brooks adrenaline
felt sluggish. took about 3miles until legs were properly warmed up.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
again, low in energy. HR stayed below 150.
Monday Dec 12, 2011 #
STRETCH (home) 20:00 [3]
back and legs were super tight.
STRENGTH (home) 45:00 [3]
core and upper body workout