Training Log Archive: Pavementsucks

In the 7 days ending Nov 30, 2013:

activity

time

miles

+ft

Running

2:56:00

21.0

(8:23)

33.8

(5:12)

Mtn biking

2:10:00

20.0

(9.2/h)

32.19

(14.9/h)

Strength and flexibility

1:55:00

Total

7:01:00

41.0

65.98

2:10

0:00

9 AM

Strength and flexibility (Cross fit w/rollerboard) 30:00 [3]

9 AM

Running (Gravel and trails) 1:26:00 [3] 10.0 mi (8:36 / mi)
ahr:135 shoes: Nike pegasus29 gray

Strength and flexibility (Roller board) 15:00 [3]

4 PM

Strength and flexibility (Cross fit at work) 1:10:00 [3]

10 AM

Mtn biking (Yep) 2:10:00 [3] 20.0 mi (9.2 mph)
shoes: Motobecane Fly 29 TI 24lbs

A little of everything. some double and single track including the power line and moose mile, than some tempo and finally some sprints.

10 AM

Running (Mostly Gravel) 1:15:00 [3] 10.0 mi (7:30 / mi)
ahr:137 shoes: Nike pegasus29 gray

15 min w/u. Than 35 mins at 85-90% of LT than backed off.

Running (Drills) 15:00 [3] 1.0 mi (15:00 / mi)