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Training Log Archive: Homey

In the 7 days ending Aug 2, 2009:

activity # timemileskm+m
  Cycling4 7:58:06 145.88(3:17) 234.77(2:02) 1520
  Running3 3:00:35 8.7 14.0 125
  Swimming4 2:09:20
  Total6 13:08:01 154.58 248.77 1645
averages - sleep:8

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Sunday Aug 2, 2009 #

Cycling hills (Road) 2:05:09 intensity: (1:00:51 @2) + (28:30 @3) + (28:00 @4) + (7:48 @5) 54.89 km (2:17 / km) +805m 2:07 / km
ahr:129 max:158 slept:8.0

Did Wilson St. Climb 10 times @ 8:30am. Started with drizzle, then a bit of rain and eventually last two in sun. Good headwind at top. Average cadence:87.
Out in 10:18 (ave.106 max.130)
1st Hill: 6:57 (ave.142 max.153)
2nd Hill: 6:59 (ave.143 max.154)
3rd Hill: 7:02 (ave.141 max.153)
4th Hill: 7:02 (ave.141 max.153)
5th Hill: 6:54 (ave.143 max.153)
6th Hill: 6:47 (ave.143 max.158)
7th Hill: 6:43 (ave.145 max.157)
8th Hill: 7:01 (ave.140 max.152)
9th Hill: 7:04 (ave.140 max.154)
10th Hill: 6:38 (ave.145 max.157)
Back in 9:16 (ave.132 max.157)
Made a conscious effort to start off easier and it paid off in more consistent efforts and a stronger finish... 22 degrees out.

Saturday Aug 1, 2009 #

Running (Road w/ Jogger) 1:15:30 intensity: (20:35 @2) + (27:23 @3) + (20:00 @4) + (7:32 @5) 14.0 km (5:24 / km) +125m 5:10 / km
ahr:142 max:167 slept:7.5 shoes: Saucony Grip Propel NXGEN

Thea and I went out at 7pm after a travel day from Southampton. My legs felt very heavy today. Guess I'm feeling the tougher week. I loosened up about when the hills started but wasn't speedy until flying up the last big hill to escape a dear file.
Out: 22:07 140av-150mx
1st Hill: 16:02 141av-162mx
2nd Hill: 15:43 143av-166mx
Back: 21:36 143av-167mx to negative split.

Friday Jul 31, 2009 #

Cycling (Road) 2:00:31 intensity: (55:00 @2) + (1:05:31 @3) 63.78 km (1:53 / km) +270m 1:51 / km
slept:8.0

Rode @ 7:30am for the last time in Southampton. Did the main route 2.5 times. Felt pretty good averaging 89rpms. Forgot to turn on HRM though. Just using previous rides numbers for zones. Attacked the hills... :)

Swimming (Lake Huron) 53:25 [2]

Finally got a good swim in. Could have gone longer but could see family was ansee... Swimming straight w/o sighting b/c I kept passing the same piece of white plastic on most of the laps (12 or so...). Swam at 12pm.

Thursday Jul 30, 2009 #

Swimming (Lake Huron) 28:30 [2]
slept:8.5

Swam at about 2:30pm. Family wanted to go all-of-a-sudden so I had to cut it short. So, went for a run when I got home and changed.

Running (Rail Trail) 1:00:05 intensity: (50:05 @3) + (10:00 @4)
shoes: Saucony Grip Propel NXGEN

Ran on the rail trail with overcasts skies for most of it. 30:20 out and 29:45 back to negative split but probably due to the tail wind on the way back. Ran about the same speed as yesterday. Put alarm on as to not fall below 139bpm.

Wednesday Jul 29, 2009 #

Cycling (Road) 1:48:08 intensity: (7:00 @3) + (1:23:08 @4) + (18:00 @5) 55.16 km (1:58 / km) +190m 1:56 / km
ahr:147 max:165 slept:8.0

Headed out for 2 laps of the main route. Felt stronger after the rest day OR the winds were a bit better today. Averaged 88 rpms - 2 rpms faster and I like a higher cadence. A bit sore in crotch and neck by the end but really enjoyed it.

Running (Rail Trail) 45:00 intensity: (7:00 @3) + (20:00 @4) + (18:00 @5)
ahr:151 max:157 shoes: Saucony Grip Propel NXGEN

Bricked the run after a 3:45 second transition. Felt loose 10minutes in. Was beginning to get hot and headwind on the way back so just an even split. Was great to get a brick in! Not sure of the distance... Thinkin I'll get a Garmin 305.

Swimming (Lake Huron) 20:00 [2]

Swam in the lake @ 8:30 while everyone watched the sunset. Saw big foot and half Fish... he was curious. Then swam off... Thea and Jemma braved the waters as well.

Tuesday Jul 28, 2009 #

Note
slept:8.0 (rest day)

Rest day with Jan and Jemma in Tobermory and around. Nice relaxing time seeing lots sites. Nice beaches... Thea arrives tomorrow.

Monday Jul 27, 2009 #

Cycling long (Road) 2:04:18 intensity: (55:00 @2) + (1:09:18 @3) 60.94 km (2:02 / km) +255m 2:00 / km
ahr:135 max:157 slept:8.0

Nice overcast ride in Southampton. Had to 2 and triple some stretches to get in time. Nasty winds but I loved the roads and thoroughly enjoyed myself. My bike is way dirty. Didn't unclip fast enough in the driveway dismounting d'oh!
86rpms ave...

Swimming (Lake Huron) 27:25 [2]

Got a swim in despite a family scared I was going to drown. Will have to do lap styles... swam at 6:15pm.

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