Training Log Archive: willisnotIn the 7 days ending Aug 27, 2006:
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Saturday Aug 26, 2006 #
MTB long 3:30:00 [5] ** 30.5 mi (6:53 / mi) +536m 6:32 / mi
rhr:8 shoes: Mtn Bike: Specialized Stumpjum
Bolinas Ridge non-stop from The Park with detour due to mud slide.
Thursday Aug 24, 2006 #
Run 45:00 [2] 6.0 mi (7:30 / mi) +50m 7:19 / mi
(injured) shoes: Montrail Hardrock 1
Long Park run
Wednesday Aug 23, 2006 #
MTB 35:00 [2] 5.0 mi (7:00 / mi) +50m 6:47 / mi
shoes: Mtn Bike: Specialized Stumpjum
Tuesday Aug 22, 2006 #
Run 50:00 [3] 6.0 mi (8:20 / mi) +35m 8:11 / mi
(injured) shoes: Montrail Hardrock 1
GG Park with lite hills - post ride work out
MTB tempo (High Cadence Training) 1:45:00 [4] 16.0 mi (6:34 / mi) +30m 6:31 / mi
ahr:120 max:145 weight:160lbs shoes: Mtn Bike: Specialized Stumpjum
warmup:
12min long flat
6X1.5min >90rpm
Main:
1X3min >100rpm w/:30 to 1:10 rest
5X4min >100rpm w/:30 to 1:10 rest
warmdown
15min easy slightly elevated
12min long flat
6X1.5min >90rpm
Main:
1X3min >100rpm w/:30 to 1:10 rest
5X4min >100rpm w/:30 to 1:10 rest
warmdown
15min easy slightly elevated