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Training Log Archive: willisnot

In the 7 days ending Sep 3, 2006:

	activity	#	time	miles		km		+m
	MTB	2	1:51:00	22.3	(4:59)	35.89	(3:06)	228
	PT	2	1:25:00
	Run	1	35:00	5.0	(7:00)	8.05	(4:21)	10
	Spin	1	25:00
	Total	4	4:16:00	27.3		43.94		238
averages - weight:157lbs

2:18

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Thursday Aug 31, 2006 #

MTB (Recovery ride) 38:00 [1] 6.2 mi (6:08 / mi)
shoes: Mtn Bike: Specialized Stumpjum

Flat Recovery Ride

Wednesday Aug 30, 2006 #

MTB 15:00 [3] 5.0 mi (3:00 / mi) +50m 2:55 / mi
shoes: Mtn Bike: Specialized Stumpjum

trail in GG to Vh and back

Spin 25:00 [3]

lite spin for warm up

PT 40:00 [4]

30 min abs then,
pull ups
1-2-3-4-5-4-3-2-1
streching

MTB intervals (Over Gear Work) 58:00 [5] * 11.1 mi (5:14 / mi) +178m 4:59 / mi
weight:157lbs shoes: Mtn Bike: Specialized Stumpjum

Over Gear Hills

12 minute warmup north on Great Hwy at Ocean Beach
Inverval 1. Sutro Hill
Interval 1.5 Legion of Honor
Interval 2 Baker Beach to Golden Gate Bridge
Interval 3 Main Post Parade Ground up Arguello
Interval 4, 5, 6, 7, 8, 9 time trail flat 200yd to 400yard sprints
Warm Down 16 mintues though Golden Gate Park and to end

Tuesday Aug 29, 2006 #

Run 35:00 [2] 5.0 mi (7:00 / mi) +10m 6:57 / mi
shoes: Montrail Hardrock 1

paved

Monday Aug 28, 2006 #

PT 45:00 [4]

Did Caroline's Stretches Plus Weights full circuit

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