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Training Log Archive: trijdc

In the 7 days ending Apr 19, 2009:

activity # timemileskm+m
  Cycling3 4:45:00 95.0(3:00) 152.89(1:52)
  Run3 2:15:00 16.0(8:26) 25.75(5:15)
  Swim2 2:00:00 2.98(40:14) 4.8(25:00)
  Total6 9:00:00 113.98(4:44) 183.44(2:57)

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Saturday Apr 18, 2009 #

Cycling 2:00:00 [3] 40.0 mi (3:00 / mi)

2 hrs on trainer mixed intensity

Friday Apr 17, 2009 #

Swim intervals (Masters) 1:15:00 [4] 2.8 km (26:47 / km)

Warm up
10x50 drill down / swim back
10x50 pull breath 3/5/7
20x50 on :55 w/ zoomers
10x50 drill down /swim back
Cool down

Run tempo 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Brooks Ghost

30 min @ tempo pace

Thursday Apr 16, 2009 #

Cycling tempo 1:15:00 [3] 25.0 mi (3:00 / mi)

4x10 min tempo / 5 min spin

Wednesday Apr 15, 2009 #

Run 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Brooks Ghost

Swim 45:00 [2] 2.0 km (22:30 / km)

Warm up then 40 min straight swim

Tuesday Apr 14, 2009 #

Run 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Brooks Ghost

Monday Apr 13, 2009 #

Cycling intervals (Trainer) 1:30:00 [4] 30.0 mi (3:00 / mi)

4x30 sec hard / 30 sec recov
4x60 sec hard / 60 sec recov
4x90 sec hard / 90 sec recov
1x30 min strength endurance interval

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