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Training Log Archive: audentia

In the 7 days ending Nov 25, 2007:

activity

time

miles

Swimming

5:00:00

9.27

(32:22)

14.92

(20:07)

Running

3:24:58

27.66

(7:25)

44.52

(4:36)

cycling

2:24:00

40.0

(3:36)

64.37

(2:14)

Total

10:48:58

76.93

(8:26)

123.81

(5:14)

averages - sleep:10.9 rhr:39

2:24

0:00

» now

Sunday Nov 25, 2007 #

cycling 2:24:00 [3] 40.0 mi (3:36 / mi)
ahr:125 rhr:39 slept:8.0

Noon ride with Eric & Andrea. 50F, felt good. Up MacArthur Blvd, a few hills, Fall Rd, a few hills and back.

Saturday Nov 24, 2007 #

Running 36:54 [1] 4.75 mi (7:46 / mi)
ahr:143 max:161 rhr:39 slept:9.0 shoes: ASICS Cumulus

EZ run with Paul, Pam, Daniel, Louie& xuxu at the C&O canal. Great morning!

Friday Nov 23, 2007 #

Swimming 1:00:00 [1] 1.82 mi (32:58 / mi)
rhr:39 slept:8.0

Post Thanksgiving swim with Kevin, Hugh, and Patrick...

Warm Up: 200swim/200kick/200pull/200swim
Main set: 4 x 25 moderate
4 X 25 sprint
4 X 50 moderate
4 X 50 sprint
4 X 100 moderate
4 X 100 sprint
4 X 50 moderate
4 X 50 sprint
4 X 25 moderate
4 X 25 sprint
Cool down: 100swim/100kick/100pull/100swim

Running 38:49 [2] 5.3 mi (7:19 / mi)
ahr:151 max:171 rhr:39 slept:8.0 shoes: ASICS Cumulus

PM run with xuxu. Felt fast and sleek ;-)

Thursday Nov 22, 2007 #

Running race 43:53 [4] 10.0 km (4:23 / km)
ahr:164 max:173 rhr:39 slept:8.0 shoes: ASICS GEL Speedstar II

Turkey Chase in Bethesda, MD. Balmy 70F. Felt good. Hilly course. 15th OA.

Running 40:36 [2] 5.3 mi (7:40 / mi)
ahr:147 max:162 rhr:39 slept:8.0

PM run after the morning 10K race. Legs felt good.

Wednesday Nov 21, 2007 #

Swimming 1:30:00 [3] 3.01 mi (29:54 / mi)
slept:6.0

Went Flanagan's swim workout with Matias and Zach... hard one, I was pooped afterwards!

200 swim
18x50 (2 swim/1 kick)
18x100 (VO2max, 5sec rest before last 25 all out)
18x 50 IM on :55
12x125 on 1:55

Tuesday Nov 20, 2007 #

Swimming 1:30:00 [3] 2.5 mi (36:00 / mi)
slept:7.0

AM swim Flanagan's workout in McLean with Matias, Paul and Kelsy. Felt good.

Monday Nov 19, 2007 #

Swimming 1:00:00 [1] 1.94 mi (30:56 / mi)
slept:7.0

AM EM swim:

warm up: 400 choice + 200 pull
Pre-set: 200: (50 kick/50 swim/50 kick/50 swim)
2x100: (25 drill/25 swim/ 25 drill/25 swim)
Main set: 2x225; 1x200; 2x175; 1x150; 2x125; 1x100; 2x75; 1x50
2x225 cruise on 3:15
200 FAST 3:00
2x175 cruise on 2:45
150 FAST on 2:15
2x125 cruise on 2:00
100 FAST on 1:25
2x75 cruise on 1:00
50 FAST

Skull 300: swim freestyle with every 3rd length skulling

200 cool down

Total 3400 yds

Running 44:46 [2] 6.1 mi (7:20 / mi)
ahr:147 max:167 slept:7.0 shoes: ASICS Cumulus

PM run, felt good.

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