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Training Log Archive: peppa

In the 7 days ending Sep 1, 2013:

	activity	#	time	miles		km		+ft
	HIKE	2	3:40:00	7.6		12.23		2400
	STRENGTH	4	2:05:00
	RUN	3	1:45:00	11.62	(9:02)	18.7	(5:37)	612
	SWIM	2	1:20:00	2.05	(39:02)	3.3	(24:15)
	CYCLING/SPIN	1	1:00:00	18.0	(18.0/h)	28.97	(29.0/h)
	STRETCH	1	20:00
	Total	7	10:10:00	39.27		63.2		3012
averages - weight:104.5lbs

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Sunday Sep 1, 2013 #

HIKE (santiago creek trail) 3:10:00 [2] 7.6 mi (25:00 / mi) +2400ft 19:15 / mi
ahr:89 max:138 shoes: Salomon XA Pro 3D Ultra

started at 7:30am w/ roxanne, rick, randy, and G. hiked up santiago creek trail to old camp. parts of this trail were very steep. we had plans to go up joplin to the main divide but there were tons and tons of poison oak everywhere starting @ old camp. we turned around. it was super hot out. temperature reached 97F.

Saturday Aug 31, 2013 #

SWIM (24hr lakeshore) 40:00 [3] 1.0 mi (40:01 / mi)

1700 meters total, didn't have it today.

STRETCH (24hr lakeshore) 20:00 [1]

stretched & did some rehab exercises

Friday Aug 30, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.25 mi (9:14 / mi) +171ft 8:48 / mi
shoes: asics gel-kayano 19

ez run on the treadie. rehab IT band exercises and stretches before and after run.

STRENGTH (24hr lakeshore) 40:00 [3]

core workout

Thursday Aug 29, 2013 #

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

upper body workout

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

spin session w/ cynthia went something like this:
4 sprints
1 run
20min climb
4 sprints
1 run
2 sprints

Wednesday Aug 28, 2013 #

RUN (24hr lakeshore) 45:00 [3] 5.05 mi (8:55 / mi) +266ft 8:29 / mi
weight:105lbs shoes: asics gel-kayano 19

left knee was still a bit wobbly but ran most of this pain free! concentrated on form, leaning slightly forward, and keeping the stride short. stretched before and after.

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

core workout with some glute rehab exercises

Tuesday Aug 27, 2013 #

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

30min on the stairmaster, level 10 for a total of 166 floors. sweated buckets, felt good.

STRENGTH (24hr lakeshore) 45:00 [3]

upper body workout with some glute rehab exercises mixed in

Monday Aug 26, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.32 mi (9:02 / mi) +175ft 8:36 / mi
weight:104lbs shoes: asics gel-kayano 19

rehab - continued to stick to short runs only. picked up ;ace just a tiny bit at the end to test out the legs. did 3 sets of glute exercises on each leg before and after run.

SWIM (24hr lakeshore) 40:00 [3] 1.05 mi (38:05 / mi)

3x100 kick
10x50 drills
750 free
150 kick
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total: 1700

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