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Training Log Archive: peppa

In the 7 days ending Dec 8, 2013:

activity # timemileskm+ft
  MOUNTAIN BIKING1 2:24:00 15.5(6.5/h) 24.94(10.4/h) 2724
  STRENGTH4 2:10:00
  CYCLING/SPIN2 2:00:00 41.1(20.5/h) 66.14(33.1/h)
  RUN3 1:20:00 8.8(9:05) 14.16(5:39) 464
  Total5 7:54:00 65.4 105.25 3188

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

MOUNTAIN BIKING (maple springs) 2:24:00 [3] 15.5 mi (6.5 mph) +2724ft
ahr:128 max:155 shoes: santa cruz blur

started out early. It was pretty cold (temp 30's). all the water puddles on the ground were frozen and the leaves had frost on them. dressed appropriately (4 layers) so it wasn't bad at all, except for the hands and feet on the way down. awesome time riding with Mo, Lois, and G. there were tons of people riding, plus some ultra runners.

Friday Dec 6, 2013 #

RUN (24hr lakeshore) 10:00 [3] 1.1 mi (9:06 / mi) +58ft 8:40 / mi
shoes: asics gel-kayano 19

warm up

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

core, lower back, glute, and upper body workout

Thursday Dec 5, 2013 #

STRENGTH (24hr lakeshore) 10:00 [3]

glute and lower back, quick session, had a few minutes before spin.

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 21.7 mi (21.7 mph)

had a sub today and she worked us hard, good workout. after 30min, i didn't think i could keep up that pace for another 30, but i hung on and did not let up. was surprised i could do it. 172 average watts, i think that's a PR? not sure.

Wednesday Dec 4, 2013 #

RUN (24hr lakeshore) 1:00:00 [3] 6.6 mi (9:05 / mi) +348ft 8:39 / mi
shoes: asics gel-kayano 19

ez steady for an hour, so tired today, don't know why.

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

core and upper body workout. arms were weak, have not been keeping up with strength training since trip to the oz.

Tuesday Dec 3, 2013 #

RUN (24hr lakeshore) 10:00 [3] 1.1 mi (9:06 / mi) +58ft 8:40 / mi
shoes: asics gel-kayano 19

warm up run. right calf was still a little sore from sat. run. it should be fully recovered by tomorrow.

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

core, lower back, and glute workout

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 19.4 mi (19.4 mph)

147 average watts

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