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Training Log Archive: kurthu

In the 7 days ending Dec 9, 2007:

activity # timemileskm+m
  Cycling4 5:02:51 75.81(4:00) 122.0(2:29)
  Running3 3:26:56 22.37(9:15) 36.0(5:45) 800
  stretching3 30:00
  Strength1 24:00
  Total6 9:23:47 98.18 158.0 800
  [1-5]6 8:53:47

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MoTuWeThFrSaSu

Sunday Dec 9, 2007 #

Note
(rest day)

Saturday Dec 8, 2007 #

Running long 1:22:36 [3] 13.8 km (5:59 / km) +450m 5:09 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Top of Laegern - Laegernweid - Regensberg. Moderate pace.
Uphill 37:49 (5.5km, ascent 350m, HRavg 138)
Dnhill 44:46 (8.3km, ascent 100m, HRavg 131)

Note

Personal best for top of Laegern is 31:12 at age 47 (1991).
Applying age grading, I should now run this in ~36.
My estimation is, I can do it in ~34 (pushing HRavg to 150).

Friday Dec 7, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:109 max:117

On TravelMag, watching TV.

Thursday Dec 6, 2007 #

Cycling (Indoor Trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:106 max:124

Pre-breakfast ride on TravelMag.

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:158 shoes: Brooks Glycerin 4

On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets.

Running warm up/down 42:06 [2] 6.5 km (6:29 / km) +150m 5:48 / km
shoes: Brooks Glycerin 4

Before/after and between intervals.

stretching 8:00 [0]

Wednesday Dec 5, 2007 #

Running 1:02:14 [3] 11.5 km (5:25 / km) +200m 4:59 / km
ahr:134 max:150 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

Tuesday Dec 4, 2007 #

Strength (Machines) 24:00 [1]

Cycling 52:51 [2] 22.0 km (2:24 / km)
ahr:114 max:134

Spinning at the gym in Regensdorf.

stretching 12:00 [0]

Monday Dec 3, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:111 max:129

On TravelMag, watching TV.

stretching 10:00 [0]

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