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Training Log Archive: peppa

In the 7 days ending Jan 13, 2013:

activity # timemileskm+ft
  RUN3 2:28:37 17.16(8:40) 27.62(5:23) 652
  CYCLING/SPIN2 2:00:00 36.0(18.0/h) 57.94(29.0/h)
  STRENGTH3 1:50:00
  MOUNTAIN BIKING1 1:31:36 12.13(7.9/h) 19.52(12.8/h) 1110
  HIKE1 30:00
  Total6 8:20:13 65.29 105.07 1762

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Sunday Jan 13, 2013 #

RUN (backbay) 43:59 [3] 5.0 mi (8:48 / mi) +94ft 8:39 / mi
ahr:153 max:172 shoes: brooks purecadence '12

RUN (backbay) 25:52 [3] 3.0 mi (8:37 / mi) +112ft 8:20 / mi
ahr:151 max:162 shoes: brooks purecadence '12

took a quick break to eat a gu after the 5miler and then started again

RUN (backbay) 8:46 [3] 1.0 mi (8:46 / mi) +16ft 8:38 / mi
ahr:145 max:154 shoes: brooks purecadence '12

cool down back to the car

Saturday Jan 12, 2013 #

MOUNTAIN BIKING (aliso woods) 1:31:36 [3] 12.13 mi (7.9 mph) +1110ft
ahr:127 max:166 shoes: santa cruz blur

good old ODC loop with a big group today, of all levels. riding time did not include breaks.

Thursday Jan 10, 2013 #

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

abs workout

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

tough session with sarah, hung on but didn't quite have it today

Wednesday Jan 9, 2013 #

RUN (24hr lakeshore) 45:00 [3] 5.28 mi (8:31 / mi) +278ft 8:07 / mi
shoes: brooks purecadence '12

intervals for 45min: felt really good today.
10min warm up
1x3min @ 7.4mph w/ 2min recovery
5x3min @ 7.5mph w/ 2min recovery
1x5min @ 7.5mph

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

upper body workout

Tuesday Jan 8, 2013 #

RUN (24hr lakeshore) 25:00 [3] 2.88 mi (8:41 / mi) +152ft 8:16 / mi
shoes: brooks purecadence '12

quick warm up run before spin.

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

155 avg watts, legs felt good.

Monday Jan 7, 2013 #

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

calves were trashed from yesterday's run on the sand. traded in the treadmill for the stairmaster, level 10 (5.5 flrs/min) - level 12 (6.5 flrs/min), with a total of 178 floors.

STRENGTH (24hr lakeshore) 1:00:00 [3]

upper body and core workout, much needed.

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