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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+ft
Road Bike	2	7:51:00	138.7	(17.7/h)	223.22	(28.4/h)	3930
MTN Bike	2	4:29:00	36.9	(8.2/h)	59.38	(13.2/h)	5095
Running	3	2:13:00	16.6	(8:01)	26.72	(4:59)	506
Swim	3	1:30:00	3.01	(29:54)	4.84	(18:35)
Yoga	1	1:00:00
Strength	1	25:00
Total	7	17:28:00	195.21		314.16		9531

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Sunday Jan 4, 2015 #

MTN Bike 2:40:00 [3] 22.9 mi (8.6 mph) +3775ft
shoes: ___TheBlackPearl

Mills with mighty Mo then I made a scramble up Potato mountain 18/33. Finns Bday party

C • Killin it these days! 1

Running 35:00 [3] 3.5 mi (10:00 / mi) +137ft 9:39 / mi
shoes: HOKA_Cliftons2_w

Ran to club
Pumped iron
Ran home

Strength (Claremont Club) 25:00 [3]
shoes: HOKA_Cliftons2_w

Core and hams - added some light R calf

Saturday Jan 3, 2015 #

Road Bike (S2) 5:00:00 [3] 86.0 mi (17.2 mph) +3167ft

Ride from OC to Upland.

Cold start and picked up Keevin in HB and we rolled to WF LB for a snack and then hopped on the bike path. He peeled off at the bridge and I kept it rolling a good steady. Feeling good in the bike - even better than when I rode down - and strong at the end. Need a new chain tho...

Friday Jan 2, 2015 #

Running 1:13:00 [3] 10.1 mi (7:14 / mi) +369ft 6:59 / mi
shoes: Gel-Lyte33-2

Dragging this morning and up a lot last night. Glad I got this in. I think the last time I ran 10mi or more was Honu in May.

Ran at steady down Aliso south path, up middle and bike path out and back for last four. Felt good and no fade. Calves sore and still need to stay on ankles but form is still better than ever.

8:01
7:42
7:17
7:03
7:04
7:05
7:09
7:10
7:00
6:42

C • hmm 6

Swim (24hr LK) 40:00 [3] 1.36 mi (29:24 / mi)

Night moves. Feeling good

500, 4x50 fly/free, 4x200sn, 4x100, 400pull, 100
-----
2,400yd

Thursday Jan 1, 2015 #

Swim (24hr LK) 25:00 [3] 1.0 mi (25:00 / mi)

500, 3x200sn, 3x100, 3x50 drill, 100
------
1,650yds

Quick swim before ride. Felt good but got tired fast.

MTN Bike 1:49:00 [3] 14.0 mi (7.7 mph) +1320ft
shoes: ___TheBlackPearl

Snow ride with Keevin and Nick. Up holy Jim to the start of the single track where we cleared several trees off the trail ~30ft. Must have been hundreds of trees down with snow. Flipped it and tried to findore to ride before car craze on the snow/mud roads and the girls wanted to head to fire and food. Easy slow ride.

Wednesday Dec 31, 2014 #

Yoga (CorePWR Aliso) 1:00:00 [3]

Another good session with Maggie but 6am asleep most of te time so going through motions.

Running (24 LK Treadmill ) 25:00 [3] 3.0 mi (8:20 / mi)

Tuesday Dec 30, 2014 #

Road Bike (S2) 2:51:00 [3] 52.7 mi (18.5 mph) +763ft

Rode to LB WF from Upland on crystal lake path. Cold start but packed with gear and wingnut. Hot actually. Legs feeling it at the end - been a while since I did a continuous flat ride.

Monday Dec 29, 2014 #

Swim (24hr Upland) 25:00 [3] 0.65 mi (38:28 / mi)
(rest day)

Easy pace 4x250 as
250 mixed, free, snorkel, pull
100 flop

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