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Training Log Archive: peppa

In the 7 days ending Jul 22, 2012:

	activity	#	time	miles		km		+ft
	RUN	6	4:13:50	28.91	(8:47)	46.53	(5:27)	1147
	MOUNTAIN BIKING	2	2:37:54	19.45	(7.4/h)	31.3	(11.9/h)	2237
	CYCLING/SPIN	1	1:00:00	18.0	(18.0/h)	28.97	(29.0/h)
	SWIM	1	55:00	1.27	(43:18)	2.04	(26:54)
	STRENGTH	1	30:00
	STRETCH	1	15:00
	Total	6	9:31:44	67.63		108.84		3385
averages - weight:106.5lbs

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Sunday Jul 22, 2012 #

RUN (backbay) 1:27:53 [3] 10.0 mi (8:47 / mi) +322ft 8:32 / mi
ahr:155 max:177 weight:107lbs shoes: brooks purecadence '12

chose the perfect morning for this run, nice overcast all the way until mile 8. legs felt good, lungs felt even better. no breaks, no nutrients, no water, just straight through.

MOUNTAIN BIKING (fullerton loop) 1:07:54 [3] 8.95 mi (7.9 mph) +787ft
ahr:111 max:153 shoes: santa cruz blur

slacker ride with winston, lois, cy, G, matt, elena, and mo, prior to party for kent & linh.

Saturday Jul 21, 2012 #

RUN (24hr lakeshore) 30:00 [3] 3.37 mi (8:54 / mi) +178ft 8:29 / mi
shoes: brooks purecadence '12

quick run before swim. 20min warm up, then 10min @ 7mph - 7.7mph. it took a long time to loosen up the legs and they felt great during the last 10min.

SWIM (24hr lakeshore) 55:00 [3] 1.27 mi (43:18 / mi)

felt really slow. started to feel the rhythm after 1000 meters. began with 6x50 kick, then mostly 100's with a mix of a few 200's.

Thursday Jul 19, 2012 #

RUN (peters canyon) 30:00 [3] 3.25 mi (9:14 / mi)
shoes: salamon amphibian

squeezed in a quick run before mtbking. forgot garmin, estimated distance.

MOUNTAIN BIKING (santiago oaks) 1:30:00 [3] 10.5 mi (7.0 mph) +1450ft
shoes: santa cruz blur

did i say it was HOT out? it was HOT out. was beat at the end of the ride. the heat really got to me. didn't make one of the sharp switchbacks on chutes, took a fall and banged up left arm and leg a bit. i think i'm done with santiago oaks for a while. rode there 5 times in a row. again, no garmin, borrowed data from G.

Wednesday Jul 18, 2012 #

RUN (24hr lakeshore) 26:04 [3] 3.0 mi (8:41 / mi) +158ft 8:17 / mi
weight:106lbs shoes: brooks purecadence '12

tempo: 10min warm up, then 16min @ 7mph-7.5mph

STRETCH (24hr lakeshore) 15:00 [1]

first stretch sesh in more than 15days, ahhh.....

STRENGTH (24hr lakeshore) 30:00 [3]

core and upper body workout

Tuesday Jul 17, 2012 #

RUN (24hr lakeshore) 30:00 [3] 3.45 mi (8:42 / mi) +182ft 8:17 / mi
shoes: brooks purecadence '12

intervals:
10min warm up
2x3min @ 7.3mph w/ 2min taper
1x3min @ 7.4mph w/ 2min taper
1x5min @ 7.5mph

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

Monday Jul 16, 2012 #

RUN (kaanapali boardwalk) 49:53 [3] 5.84 mi (8:32 / mi) +307ft 8:08 / mi
ahr:157 max:176 shoes: brooks adrenaline

last run in kaanapali. put in over 35 miles, the most i've ever ran in about a week. was very surprised legs felt good and held up the entire time. i'm going to really miss this place...

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