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Training Log Archive: Bender

In the 7 days ending Jul 3, 2008:

activity # timemileskm+m
  Cycling1 3:58:08 62.17(3:50) 100.05(2:23) 400
  Running3 3:25:39
  Mtn Biking1 1:30:00
  Paddling1 45:00
  Total5 9:38:47 62.17 100.05 400

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FrSaSuMoTuWeTh

Thursday Jul 3, 2008 #

Running warm up/down 30:00 [2]

Running tempo 25:39 intensity: (20:00 @4) + (5:39 @5)

TOTNT - Riverdale Rally

...with Tiny

Conditions: (Level 4) ...temp in the low 20's and lots of baseball players blocking the route occasionally.

West Loop: 11:27.04 (Cm. 11:27.04)
East Loop: 11:33.04 (Cm. 23:00.08)
UOTV: 02:39.26 (Cm. 25:39.34)

Tempo Training Run - Splits

Wednesday Jul 2, 2008 #

Running warm up/down 24:00 [2]

Running intervals 16:00 [4]

1-2-3-4-3-2-1min 'on', with 1min 'off' between. Had to keep it short'n'sweet tonight. Kept it to the track ...crazy busy! Could have used a traffic cop for all the people on the Riverdale East track.

Sunday Jun 29, 2008 #

Cycling long 3:58:08 [3] 100.05 km (2:23 / km) +400m 2:20 / km

Solo cruise around the Halton Hilly Hundred under the late afternoon threat of thunderstorms. Couldn't get away earlier as we had guests overnight and were out to brunch in the morning, so no paddling today ...damn socializing getting in the way of training!!

Saturday Jun 28, 2008 #

Running long 1:50:00 [3]

Saturday morning DV run with TVO, Slice, and Hasty ...no Greta (she's a lazy ass). A bit slick on the trails which was fun in the ol' road shoes.

Mtn Biking 1:30:00 [3]

Headed back into the DV, doing much of the same route as earlier, plus several side trails. Trails had hardened up suprislingly more than expected once with the sun hitting them.

Friday Jun 27, 2008 #

Paddling 45:00 [3]

With BDB down at Cherry Beach. A lot smoother water this evening so could let the surfski fly.

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