Training Log Archive: dersu

In the 1 days ending Jun 30, 2011:

activity

time

miles

Jogging

1:22:00

6.5

(12:37)

10.46

(7:50)

bicycling

30:00

Running

13:36

1.75

(7:48)

2.81

(4:50)

Total

2:05:36

8.25

13.27

2:05

0:00

7 AM

Jogging (trail) 1:00:00 [1] 4.5 mi (13:20 / mi)
shoes: Black Free 5

10 AM

bicycling 30:00 [1]

3 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

drills, sprints, and 4 x 4 IH

Running intervals (track) 3:36 [4] 1.2 km (3:00 / km)
ahr:137 max:170 shoes: Fancy spikes

6 x 200 in 36s with 2 min R