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Training Log Archive: Pavementsucks

In the 30 days ending Apr 30, 2009:

activity # timemileskm+ft
  Mtn biking11 17:50:00 75.0 120.7
  Running13 16:00:00 16.11 25.92
  Swimming5 9:30:00
  Strength and flexibility10 9:20:00
  Road bike2 2:50:00 25.7 41.36
  Stationary Bike2 1:00:00
  Unspecified1 15:00
  Total27 56:45:00 116.81 187.98

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Thursday Apr 30, 2009 #

Strength and flexibility 1:15:00 [3]

Wednesday Apr 29, 2009 #

Running 45:00 [3]

Moderate pace around home

Running 21:00 [5] 5.0 km (4:12 / km)

NMTC trail run. part soft wet dirt trail part pavement

Running 49:00 [3]

warmup and cool down.

Tuesday Apr 28, 2009 #

Road bike 1:15:00 [3]
shoes: Tirreno Road bike 22lbs

8x 3min @VO2 max on the hills

Running 25:00 [2]
shoes: Solomon (grn) Trail shoes

Brick to an easy trail run

Monday Apr 27, 2009 #

Running 1:15:00 [3]
shoes: Nike Trail shoes

8 x 3 min at vo2 max

Swimming 2:00:00 [3]

NSSC

Sunday Apr 26, 2009 #

Mtn biking 1:30:00 [3]
shoes: Trek MTB Bike 34lbs

Home from work

Saturday Apr 25, 2009 #

Mtn biking 1:00:00 [3]
shoes: Trek MTB Bike 34lbs

To work

Strength and flexibility 1:00:00 [3]

Friday Apr 24, 2009 #

Mtn biking 1:30:00 [3]
shoes: Trek MTB Bike 34lbs

Thursday Apr 23, 2009 #

Mtn biking 1:00:00 [3]
shoes: Trek MTB Bike 34lbs

Strength and flexibility 1:00:00 [3]

Wednesday Apr 22, 2009 #

Running 2:00:00 [3]
shoes: Nike Trail shoes

Fondulac trails

Tuesday Apr 21, 2009 #

Strength and flexibility 1:00:00 [3]

Monday Apr 20, 2009 #

Running 40:00 [3]
shoes: Solomon (grn) Trail shoes

Trails

Mtn biking 1:20:00 [3]
shoes: Trek MTB Bike 34lbs

Dirt roads

Swimming 2:00:00 [3]

NSSC

Sunday Apr 19, 2009 #

Strength and flexibility 30:00 [3]

Upper body weights
Brick to Stationary bike

Stationary Bike 30:00 [3]

brick workout

Running (Treadmill) 30:00 [3]

Brick workout

Friday Apr 17, 2009 #

Running 1:50:00 [3]
shoes: Nike road shoes

Total time 1:50 1:30 at AEZ
At end of workout did 2.2 miles on the shore at AEZ avg 6:50 per mile

Thursday Apr 16, 2009 #

Mtn biking 2:25:00 [3] 35.0 mi (14.5 mph)
shoes: Trek MTB Bike 34lbs

1:05 ride than :25 run than 1:20 ride
2:00 of ride was at AEZ
Rossini road

Running 25:00 [3]
shoes: Solomon (grn) Trail shoes

Trail run between biking

Wednesday Apr 15, 2009 #

Road bike 1:35:00 [3] 25.7 mi (16.2 mph)

Lakewood, Strand, and Riley hills than up to Zimmerman Rd and home. Mostly LSD tried to do intervals but didn't work at them very hard.

Tuesday Apr 14, 2009 #

Mtn biking 3:00:00 [3] 40.0 mi (13.3 mph)
shoes: Trek MTB Bike 34lbs

Dirt roads. LSD

Running 30:00 [3]
shoes: Nike road shoes

LSD

Monday Apr 13, 2009 #

Running 1:45:00 [3]

Chester park Stairs and hills at LT. 3 5min intervals at LT

Saturday Apr 11, 2009 #

Running 1:45:00 [3] 13.0 mi (8:05 / mi)

Home from work with a backpack mostly on pavement
HR at 10 to 15% below LT

Friday Apr 10, 2009 #

Mtn biking 1:00:00 [3]
shoes: Schwinn MTB Bike 34lbs

To work

Strength and flexibility 1:15:00 [3]

Muscle confusion and ROM

Thursday Apr 9, 2009 #

Mtn biking 2:05:00 [3]
shoes: Schwinn MTB Bike 34lbs

20 min warmup, 1hr at 80to 82% (10 to 12% below LT), 45 min LSD

Strength and flexibility 20:00 [3]

NSSC

Swimming 2:00:00 [3]

4800yds

Wednesday Apr 8, 2009 #

Mtn biking 1:00:00 [3]
shoes: Schwinn MTB Bike 34lbs

To work

Strength and flexibility 1:15:00 [3]

Tuesday Apr 7, 2009 #

Running 2:00:00 [3]
shoes: Nike Trail shoes

2 Hrs at 10 to 12% below LT

Monday Apr 6, 2009 #

Strength and flexibility 1:30:00 [3]

Muscle confusion and ROM

Sunday Apr 5, 2009 #

Mtn biking 2:00:00 [3]
shoes: Schwinn MTB Bike 34lbs

2 hrs at 10-12% below LT

Friday Apr 3, 2009 #

Strength and flexibility (Rollerboard) 15:00 [3]

Stationary Bike 30:00 [3]

Swimming (Taper /speed work) 1:30:00 [4]

NSSC 3600 yds

Thursday Apr 2, 2009 #

Running (LT test) 1:00:00 [3]
shoes: Solomon (grn) Trail shoes

Mostly dirt roads

Swimming (Taper/speed work) 2:00:00 [4]

NSSC

Wednesday Apr 1, 2009 #

Unspecified (Strength) 15:00 [3]

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