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Training Log Archive: Ryan Perovich

In the 1 days ending Jul 7, 2010:

activity

time

miles

+ft

Biking

48:30

12.8

(15.8/h)

20.6

(25.5/h)

Kayaking

45:00

2.61

(17:15)

4.2

(10:43)

Swimming

30:00

0.62

(48:17)

1.0

(30:00)

Total

2:03:30

16.03

(7:42)

25.8

(4:47)

2:03

0:00

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Wednesday Jul 7, 2010 #

Kayaking 45:00 [3] 2.61 mi (17:15 / mi)

Little change of pace: took the kayak out and did some nice "intervals"... good upper body and core work! Also have some blisters...

Swimming 30:00 [3] 1.0 km (30:00 / km)

OWS with Jill: back and forth to the dock a few times. Fun!

Biking hills 48:30 [5] 12.8 mi (15.8 mph)

Oh boy. Hill repeats from the house up to the mailbox, then on the last three repeats: took a left at the top and held aero down the incline to the bend in the road, then push 250w in aero back up to the mailbox, took a right and coasted down to the house to do it again. Good mix of max wattage and aero intervals.

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