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Training Log Archive: peppa

In the 7 days ending Oct 20, 2013:

activity # timemileskm+ft
  RUN6 3:19:46 22.01(9:05) 35.42(5:38) 1340
  STRENGTH3 1:35:00
  CYCLING/SPIN1 1:00:00 19.8(19.8/h) 31.86(31.9/h)
  SWIM1 35:00 0.75(46:40) 1.21(29:00)
  HIKE1 20:00
  Total7 6:49:46 42.56 68.49 1340

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MoTuWeThFrSaSu

Sunday Oct 20, 2013 #

RUN (peters canyon) 49:46 [3] 5.17 mi (9:38 / mi) +472ft 8:52 / mi
ahr:159 max:186 shoes: asics gel-kayano 19

early morning run, foggy out, and still lots of people. same trails as last weekend but this time i jogged up the last hill instead of walking it. it's good to see a little improvement.

Saturday Oct 19, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.3 mi (9:05 / mi) +174ft 8:40 / mi
shoes: asics gel-kayano 19

breathe through the nose, ez run on the treadie.

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

upper body workout and some glutes, always some glutes.

Friday Oct 18, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.3 mi (9:05 / mi) +174ft 8:40 / mi
shoes: asics gel-kayano 19

ez run on the treadie

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

a bit of stretch and then it was all about abs

Thursday Oct 17, 2013 #

SWIM (24hr lakeshore) 35:00 [3] 0.75 mi (46:40 / mi)

drills drills drills... and a soak in the hot tub after
600 kick
400 drills
2x100 free

Wednesday Oct 16, 2013 #

RUN (24hr lakeshore) 40:00 [3] 4.75 mi (8:25 / mi) +236ft 8:03 / mi
shoes: asics gel-kayano 19

tempo run, i wish all runs would feel this good. legs were snappy and lungs felt big. warm up for 10min and then 7.3mph for the next 30min.

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

some stretch, glute exercises, and upper body workout w/ weights

Tuesday Oct 15, 2013 #

RUN (24hr lakeshore) 40:00 [3] 4.4 mi (9:05 / mi) +232ft 8:40 / mi
shoes: asics gel-kayano 19

ez steady run before spin

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 19.8 mi (19.8 mph)

spin session w/ darlene, 153 avg watts, 19.8miles

Monday Oct 14, 2013 #

RUN (24hr lakeshore) 10:00 [3] 1.09 mi (9:11 / mi) +52ft 8:47 / mi
shoes: asics gel-kayano 19

felt tired today, quit after just a mile.

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

jumped on the stairmaster after running, determine to get some kind of aerobic exercise. level 10, total: 110 floors.

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