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Training Log Archive: peppa

In the 7 days ending Jan 20, 2013:

activity	#	time	miles		km		+ft
CYCLING/SPIN	2	2:00:00	36.0	(18.0/h)	57.94	(29.0/h)
RUN	4	1:46:22	12.34	(8:37)	19.86	(5:21)	514
STRENGTH	4	1:30:00
SWIM	1	1:00:00	1.24	(48:23)	2.0	(30:04)
Total	6	6:16:22	49.58		79.79		514

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Sunday Jan 20, 2013 #

SWIM (24h lakeshore) 1:00:00 [3] 1.24 mi (48:23 / mi)

first swim in like ages and ages. i really felt it in the shoulders and lower back. took it easy and tried to get the feel of the water back. felt pretty good towards the end.

Saturday Jan 19, 2013 #

RUN (huntington beach) 36:22 [3] 4.49 mi (8:06 / mi) +106ft 7:55 / mi
ahr:169 max:182

ran barefoot on wet sand. this was the fastest i've ever ran on this route and HR showed it too. what a beautiful day, glassy waves, low tide, no head wind, and just the perfect temperature.

Thursday Jan 17, 2013 #

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

upper body workout

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

hill climb intervals - hard session today
137 avg watts

Wednesday Jan 16, 2013 #

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

felt harder than last week's interval. legs were not quite there.

10min warm up
4x3min @ 7.5mph w/ 2min recovery

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

core workout

Tuesday Jan 15, 2013 #

RUN (24h lakeshore) 10:00 [3] 1.14 mi (8:46 / mi) +60ft 8:21 / mi
shoes: brooks purecadence '12

super short warm up run for spin, that was all time allowed

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

147 average watts

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

core and light upper body workout

Monday Jan 14, 2013 #

RUN (24h lakeshore) 30:00 [3] 3.26 mi (9:12 / mi) +166ft 8:47 / mi
shoes: brooks purecadence '12

right calf was tired from yesterday's run. took it easy for 30.

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

upper body and light core workout

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