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Training Log Archive: Homey

In the 7 days ending Jun 1, 2008:

activity # timemileskm+m
  Cycling5 4:31:30 54.35 87.47
  Running5 4:28:58 31.18(8:38) 50.18(5:22)
  Swimming2 1:03:00
  Stretching3 45:00
  Strength1 30:00
  Total7 11:18:28 85.53 137.65
averages - sleep:7.8 weight:164.8lbs

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MoTuWeThFrSaSu

Sunday Jun 1, 2008 #

Running (Road w/ Jogger) 1:15:41 intensity: (38:02 @3) + (37:39 @4) 14.0 km (5:24 / km)
ahr:145 max:170 slept:8.5 weight:165.5lbs shoes: Saucony Triumph 4

Ran with Thea against a really strong wind @ 9:45am. Dressed Thea warmly. First half was 30:42 141. 1st Hill repeat was 8:20 ave.145.. then returned to hill start 7:50 ave.147. 2nd Hill repeat 7:59 ave.147 then finished in 20:48 ave.148 so a negative split of 28:47... snot bad.

Saturday May 31, 2008 #

Cycling (Kinetic Pro) 1:00:00 intensity: (30:00 @3) + (30:00 @4) 28.31 km (2:07 / km)
ahr:139 max:151 slept:8.0 weight:164lbs

Rode an hour watching pre-game and first two goals of the Pens/Wings. Negative split the second half going steady-state 90-100rpms. 133, 137 143 and 144 HR every 15min. AVW:194 MXW:314.

Friday May 30, 2008 #

Cycling (Kinetic Pro) 45:00 intensity: (22:00 @2) + (6:00 @3) + (15:00 @4) + (2:00 @5) 18.78 km (2:24 / km)
ahr:136 max:163 slept:7.5

Rode @ 5:00am doing the Recovery/Technique workout with emphasis on the recovery after last night. AVW:164 and MXW:457... filled rear tire with air.

Stretching (Indoors) 15:00 [1]

Stretched with Trisportgurl @ the office...

Swimming (Current Pool) 31:30 [2]

Was chatting with Maverick and realize I haven't done one brick yet and race soon. The girls were all out so I took the opportunity to do a mini triathlon brick! In sequence I began at 6:30pm.

Cycling (Kinetic Pro) 31:30 intensity: (15:00 @3) + (16:30 @4)

Screwed up one of my cyclometer settings so distance and power were way off. Cadence was working so I did 90rpms. 15min @ 136hr and 16:30min @ 145hr. Bricked the swim.

Running (Treadmill) 31:30 intensity: (15:00 @2) + (16:30 @3) 5.73 km (5:30 / km)
shoes: Saucony Triumph 4

I bricked the bike. 15min then 16:30 135ave. hr and 141ave. hr 10.5 and then 11. Can't get above 11 or I trip a breaker :(

Thursday May 29, 2008 #

Cycling (Kinetic Pro) 45:00 intensity: (15:00 @2) + (3:00 @3) + (25:00 @4) + (2:00 @5) 20.07 km (2:15 / km)
ahr:143 max:165 slept:7.5

Rode @ 5:45am doing the Power/Sprint workout then a steady-state zone 4 at 90rpms. AVW:190 MXW:927... I think rear tire needs air. Will do that.

Swimming (Current Pool) 31:30 [2]

Swam at lunch break. Much better swim then as of late...

Running (Road w/ Jogger) 1:14:54 intensity: (29:34 @3) + (45:20 @4) 14.0 km (5:21 / km)
ahr:147 max:173 shoes: Saucony Triumph 4

Ran with Thea after dinner around 6:15pm. Did the 11K route with the 3 hills (approx. 3K) finished the 3rd biggest one and turned around and did it again. First half 144bpm 29:34 then the hills were 147bpm 8:19 and returned 147bpm 7:56 to do second hill set which was 147bpm 7:52 (a bit faster). Finished it up in 21:10 @ 151bpm that totalled 29:06 for a negative split (just slightly less)... I was glad to be done. :)

Wednesday May 28, 2008 #

Cycling (Kinetic Pro) 45:00 [3] 20.31 km (2:13 / km)
ahr:133 max:145 slept:7.5

Rode @ 5:00am watching Newsworld. Had a hard time elevating heart-rate and power @ 90rpms doing a steady-state ride today. AVW:193 MXW:276...

Running (Treadmill) 30:00 [2] 5.45 km (5:30 / km)
ahr:134 max:144 shoes: Saucony Triumph 4

Quick Run @ 8:15pm watching Pens finally score. 10.5 for 15min then 11 to finish...

Stretching (Indoors) 15:00 [1]

Stretched right after the run... was feeling bit tight above the knees tonight while running.

Tuesday May 27, 2008 #

Cycling (Kinetic Pro) 45:00 intensity: (15:00 @2) + (4:00 @3) + (14:30 @4) + (11:30 @5)
ahr:146 max:170 slept:7.5

Rode @ 5:45am doing the TT workout. Pushed hard to maintain higher cadence AVW:201 MXW:501... stopped after second rep to watch helicopter (spraying) make a couple of passes. Lost distance reading after that I think so I don't have it today.

Running (Road w/ Jogger) 56:53 [4] 11.0 km (5:10 / km)
ahr:153 max:174 shoes: Saucony Triumph 4

Ran @ 6:45pm with Thea all bundled up due to temperature dropping. Negative split but the HRM was high (cold) for a bit so ave. off 28:57 first half ave 156 and 27:55 second half ave. 153. Went hard up last big hill!

Monday May 26, 2008 #

Note
slept:8.0 (rest day)

...and then I rested.

Strength (Universal) 30:00 [1]

Did strength workout @ 7:50pm.

Stretching (Indoors) 15:00 [1]

Stretched right after weights...

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