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Training Log Archive: JonD

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  run3 2:22:45 15.5(9:13) 24.94(5:43)
  bike3 2:00:00 34.4(17.2/h) 55.36(27.7/h)
  O1 1:26:11 5.1(16:55) 8.2(10:31)19c
  swim1 33:54 1.15(29:28) 1.85(18:19)
  gym1 5:00
  Total7 6:27:50 56.15 90.3619c

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Monday Jan 24, 2011 #

11 AM

run (treadmill) 45:45 [3] 5.0 mi (9:09 / mi)
shoes: Montrail Hardrock

still slow

Sunday Jan 23, 2011 #

11 AM

O race 1:26:11 [3] *** 8.2 km (10:31 / km)
19c shoes: Inov8 Mudroc

cold! partly cloudy and still.

my only big O mistake was on 5 where I made a 180 degree error and corrected somewhat haphazardly. didn't feel like such an error but it appears it cost me 5 or 6 min. the rest went as planned.

running-wise I felt out of shape (again). ok for the first half but knee began to hurt around 12. was tolerable but definitely interfered.

Saturday Jan 22, 2011 #

3 PM

bike (stationary) 1:05:00 [3] 19.0 mi (17.5 mph)

Friday Jan 21, 2011 #

11 AM

run (treadmill) 56:00 [3] 6.0 mi (9:20 / mi)
shoes: Montrail Hardrock

lost some speed during my injury but i felt good running today

Thursday Jan 20, 2011 #

5 AM

swim 33:54 [3] 1.15 mi (29:28 / mi)

Wednesday Jan 19, 2011 #

12 PM

bike (stationary) 50:00 [3] 13.9 mi (16.7 mph)

Tuesday Jan 18, 2011 #

1 PM

run (treadmill) 41:00 [3] 4.5 mi (9:07 / mi)
shoes: Montrail Hardrock

bike warm up/down (stationary) 5:00 [3] 1.5 mi (18.0 mph)

gym (weights) 5:00 [1]

quads

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