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Training Log Archive: Homey

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Running4 3:37:35 25.48(8:32) 41.0(5:18) 240
  Rowing3 1:34:23 11.89(7:56) 19.13(4:56)
  Cycling2 1:04:54 17.88(3:38) 28.78(2:15)
  Total7 6:16:52 55.24(6:49) 88.91(4:14) 240
averages - sleep:7.7 weight:153.4lbs

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Sunday Oct 14, 2012 #

9 AM

Running hills (Road w/ Jogger) 1:00:59 [3] 11.0 km (5:33 / km) +80m 5:21 / km
slept:7.5 weight:155.5lbs shoes: Saucony Ride 4

Meister and I bundled up. Way warmer and I cooked... no rain. Snot bad.
8 PM

Rowing intervals (Concept 2) 34:04 intensity: (9:00 @2) + (25:04 @3) 7.02 km (4:51 / km)

Just rowed tonight... workout #13. 15 x 1:40 w/ 20 sec rest X 15 @ 26s/m approx. 140 watts at least.

Saturday Oct 13, 2012 #

Running (Road solo) 53:31 [3] 11.0 km (4:52 / km) +80m 4:42 / km
slept:8.0 weight:153lbs shoes: Saucony Ride 4

Too cold for the Meister but sunny. Solo run felt weird at first. Easy negative split... 9:30AM start.

Thursday Oct 11, 2012 #

Cycling intervals (Kinetic Pro) 34:51 intensity: (19:51 @2) + (3:30 @3) + (11:30 @4) 15.71 km (2:13 / km)
slept:8.0 weight:152.5lbs

Did the Tempo/Time Trial workout @ 7:30PM 250 watts for first 5 then 270 for 6 and 7... feeling stronger.

Rowing (Concept 2) 30:18 intensity: (10:00 @2) + (20:18 @4) 6.06 km (5:00 / km)

Bricked the row doing 500, 1000, 1500 @ 26s/m (130-140 watts) moderate. Then, 1000 26s/m (150 watts) and finished with 500 28s/m (170 watts). Each with 2:00 min rest - easy rowing.

Wednesday Oct 10, 2012 #

6 PM

Running (Road w/ Jogger) 43:54 [3] 8.0 km (5:29 / km)
slept:5.5 weight:152.5lbs shoes: Saucony Ride 4

Bad sleep. Thea bundled up and we left around 5:30PM before dinner on a pretty cool and really windy evening. Easy negative split with the wind behind us!

Tuesday Oct 9, 2012 #

Note
slept:8.0 weight:153lbs (rest day)

First rest day in a while... Earned it.

Monday Oct 8, 2012 #

10 AM

Running hills (Road w/ Jogger) 59:11 [3] 11.0 km (5:23 / km) +80m 5:11 / km
slept:9.0 weight:154lbs shoes: Saucony Ride 4

Thanksgiving run @ 9:45AM cold but sunny. Thea bundled up better... felt good. Quieter on the roads for the time of day which was nice.
8 PM

Cycling (Kinetic Pro) 30:03 [3] 13.07 km (2:18 / km)

Just rode a steady state around 156 watts... I think... 20min easy tempo 10 min moderate.

Rowing (Concept 2) 30:01 intensity: (14:01 @2) + (12:00 @3) + (4:00 @4) 6.04 km (4:58 / km)

5 x 4:00 min with 2 min rest. 27 s/m ave. w/ 1st easy around 130 watts, 2nd and 3rd moderate around 140 watts, 4th hard at 150 watts & 5th like 2nd/3rd... blisters hurt for last 2 sets.

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