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Training Log Archive: Pavementsucks

In the 7 days ending Sep 18, 2010:

activity	#	time	miles	km	+ft
Running	4	6:45:00	37.17	59.82
Mtn biking	4	6:12:00	63.5	102.19
Strength and flexibility	2	1:10:00
Stationary Bike	1	15:00
Total	8	14:22:00	100.67	162.01

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Saturday Sep 18, 2010 #

10 AM

Stationary Bike warm up/down 15:00 [3]

Strength and flexibility 25:00 [3]

Weight machine.

Running hills (Treadmill) 1:00:00 [4] 6.75 mi (8:53 / mi)

14 x 1 minute at 15% w 1 min recovery, 7 to 8 MPH, 160BPM. 4 x 1 min 10 to 11 MPH at 5% w 1 min recovery,160BPM.

Friday Sep 17, 2010 #

8 AM

Mtn biking (Home from work) 1:30:00 [3] 24.0 mi (16.0 mph)
shoes: Trek MTB Bike 34lbs

Running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Solomon (grn) Trail shoes

Pushing bike and carrying a pack.

Mtn biking warm up/down 7:00 [3] 1.0 mi (8.6 mph)

Thursday Sep 16, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 12.5 mi (15.0 mph)
shoes: Trek MTB Bike 34lbs

Wednesday Sep 15, 2010 #

9 AM

Running (Trails) 3:52:00 [3] 24.42 mi (9:30 / mi)
shoes: Nike Trail shoes

Out the back roads to Lester, SHT to Pleasntview rd and back, down thru Lester on trails and home.

C • Nice 2

Tuesday Sep 14, 2010 #

9 AM

Mtn biking 2:20:00 [2] 26.0 mi (11.1 mph)
ahr:110 shoes: Trek MTB Bike 34lbs

Back roads out to Hartley, a few trails at Hartley than back out to Fairmont and Vermillion, trails behind Park Hill and MTN bike trails down thrugh Lester.

8 PM

Strength and flexibility (Roller board 550) 45:00 [3]

Monday Sep 13, 2010 #

9 AM

Running tempo 1:05:00 [4]
ahr:147

WU than Tempo than WD

Sunday Sep 12, 2010 #

11 AM

Mtn biking (Gravel roads) 1:25:00 [3]
shoes: Trek MTB Bike 34lbs

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