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Training Log Archive: LDS

In the 7 days ending Jun 11, 2006:

activity # timemileskm+m
  Bicycling1 1:29:07 26.03(3:25) 41.89(2:08) 350
  Running1 50:42 5.33(9:31) 8.58(5:55) 350
  Total2 2:19:49 31.36(4:28) 50.47(2:46) 700
averages - sleep:10.3 weight:199.3lbs

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Tuesday Jun 6, 2006 #

Running warm up/down (Miller Hill run) 17:14 [3] 2.2 mi (7:50 / mi)
ahr:152 max:176 slept:5.0 weight:197lbs

Run: I ran 2.2 miles at 17.14.71 min. I ran out 1.1 miles at 8.27.34 min and returned the run at 1.1 miles at 8.47.37 min. Upon returning to Miller Hill I conducted hill repeats. I allowed my hr to get to below 120 bpm before starting the hill repeats.

Comment: I should have allowed for 10 min of rest time before starting the hill repeats. I need to not work-out hard with less then 12 hours after the last hard work-out.

Running hills (Miller Hill) 12:40 [5] 0.93 mi (13:37 / mi) +350m 6:17 / mi
ahr:152 max:176 slept:5.0

Run: I ran a warm-up of approx. 2.2 miles and upon returning allowed my hr to drop to below 120 bpm. I the conducted 6 hill repeats.

1) .155 miles 1.57.86 min
2) .155 miles 2.04.82 min
3) .155 miles 2.03.54 min
4) .155 miles 2.14.30 min
5) .155 miles 2.08.67 min
6) .155 miles 2.11.01 min

Comments: Allowed for my hr to get below 120 bpm before running another hill repeat. I needed more time between the warm-up and hill repeats.

Running warm up/down (Miller Hill cool-down) 20:48 [2] 2.2 mi (9:27 / mi)
ahr:152 max:176 slept:5.0

Run: Upon completing the hill repeats I ran another 2 miles as a cool-down. I ran the first 1.1 miles in 10.39.78 min and the second 1.1 miles in 10.09.11 min.

Comments: I felt really good on this cool-down run.

Monday Jun 5, 2006 #

Bicycling (Nisqually River ride) 1:29:07 [4] 26.03 mi (3:25 / mi) +350m 3:17 / mi
ahr:146 max:174 slept:5.5 weight:201.5lbs shoes: Louis Garneau

Bike: Rode from McVeigh gym to Nisqually river and up the next hill to SR 507 and back. My first half was done in 43.53.02 min at an avg speed of 17.1, and the second half was done in 45.14.68 min at an avg speed of 17.3. Total dist was 26.03 miles at an overall avg of 17.2.

Comments: I felt really good on this ride. The hills at both ends of the Nisqually River put a beating on me, but I was glad to work it out.
I was not able to swim today because of work. Since I have been doing better on my rides I will substitute the rides with swim if there is a conflict from now on.

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