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Training Log Archive: Evan Kraus

In the 7 days ending Mar 17, 2013:

activity	#	time	miles		km		+ft
Road Cycling	5	10:30:00	187.0	(3:22)	300.95	(2:06)	9200
Swimming	4	3:25:00	6.84	(30:00)	11.0	(18:38)
Running	4	1:40:52	14.43	(6:59)	23.22	(4:21)	400
Total	13	15:35:52	208.26	(4:30)	335.17	(2:48)	9600

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Sunday Mar 17, 2013 #

10 AM

Road Cycling (Road) 3:00:00 [3] 53.0 mi (3:24 / mi) +2500ft 3:15 / mi

Day 2 of solvang rising led us down hwy 101 to Santa Barbara. Cruised the campus and ate some lunch at natural cafe which was good. Ride down was beautiful. Bit of fog but sunny at the same time. Cold and foggy on campus but sunny for lunch and the way back. Awesome tail wind and sweet views coming back. Great end to a fun weekend!!

Saturday Mar 16, 2013 #

10 AM

Road Cycling (Road) 3:30:00 [3] 50.0 mi (4:12 / mi) +3000ft 3:58 / mi

Riding around solvang with my sweetie, Marc, and tonya. Stopped for an awesome lunch in Los olivos and then rode to the brewery for a beer then back to the ostrich farm and fed them. Fun day!!

4 PM

Running (Road 10k) 42:00 [3] 10.0 km (4:12 / km) +400ft 3:58 / km

After our ride, lunch, beers, and ostrich feeding. Sweetie convinces me to join her and Marc for a 30 minute run. Bull. Anyways it felt pretty good and I'm glad I went. So nice and scenic to run out in solvang!

Friday Mar 15, 2013 #

6 AM

Swimming (pool) 1:00:00 [3] 3.0 km (20:00 / km)

Fast Friday

8 AM

Road Cycling (road) 1:20:00 [3] 33.0 mi (2:25 / mi) +1800ft 2:18 / mi

Canyon Loop With Pro Eco and Sweetie. FUN RIDE!!!

10 AM

Running intervals (track) 10:30 [5] 2.0 mi (5:15 / mi)

Track Workout with Pro Eco fellas. Legs cramped up a bit so I only got in 2 mi but it felt good while it lasted!! Off to Solvang with my sweetie and marc and tonya for the weekend!!

Thursday Mar 14, 2013 #

10 AM

Swimming (Pool) 30:00 [3] 2.0 km (15:00 / km)

Recovery IM set

Wednesday Mar 13, 2013 #

6 AM

Swimming (pool) 1:15:00 [3] 4.0 km (18:45 / km)

Nova Big Wed

main set:
2 x 250 catchup
2 x 250 paddles
10 x 100 alternate on 1:15/1:10
2 x 500 paddles second one fast (4:55)
8 x 100 on 1:45 (avg :57 / :56)

7 AM

Road Cycling (road) 1:05:00 [3] 18.0 mi (3:37 / mi)

Back bay with my sweetie. damp and foggy most the way but not too cold.

9 AM

Running (track) 18:22 [3] 5.0 km (3:40 / km)

Track off the bike and swim. Feet were numb the whole time. Wanted to use the first mile to get loosened up and find a rhythm but it took more than 8 laps to finally find that rhythm. Felt good after that.

Tuesday Mar 12, 2013 #

10 AM

Swimming (Pool) 40:00 [3] 2.0 km (20:00 / km)

Nova IM day with a 200 free at the end (1:51.5)

Monday Mar 11, 2013 #

Road Cycling (road) 1:35:00 [3] 33.0 mi (2:53 / mi) +1900ft 2:44 / mi

Road with Marc and Scott through the canyon and then a quick track workout right off the bike.

11 AM

Running (Track) 30:00 [5] 5.0 km (6:00 / km)

Track wothout with the Pro Eco guys after our ride.

1600 w/u (5:45)
2 x 800 @ 5k pace (5:20)
4 x 400 on 2:00 at 1 mi pace (5:00)

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