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Training Log Archive: jlminor

In the 7 days ending Jul 19, 2009:

activity # timemileskm+ft
  cycling2 7:31:25 145.05(3:07) 233.43(1:56)
  Running5 6:38:00 57.27(6:57) 92.17(4:19)
  swimming3 2:45:00 6.4(25:47) 10.3(16:01)
  Total6 16:54:25 208.72(4:52) 335.9(3:01)

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Sunday Jul 19, 2009 #

Running (long run) 1:51:26 [3] 15.26 mi (7:18 / mi)
ahr:162

Long run from Dana Point Harbor to San Clemente pier, and back to the harbor, then around the harbor island. Very warm day

Saturday Jul 18, 2009 #

Running (run off the bike) 29:23 [3] 4.16 mi (7:04 / mi)
ahr:170 shoes: Acics Gel Nimbus

30-minute hard run off the bike, Dana Point Harbor into Doheny State Park and back

cycling (long ride) 5:01:50 [3] 96.0 mi (3:09 / mi)
ahr:156

Long bike ride from Dana Point Harbor, north on PCH to Laguna, over Laguna Canyon, along the wash in Irvine to the Back Bay, loop around the bay, back along the wash to Sand Canyon headed east, some other road to Jamboree, to Santiago Canyon, left at Cooks Corner up Live Oak Canyon, then long ride on Antonio Pkwy to Ortega Highway (which is actually closed right now to bike traffic for construction, but I rode on it anyway), to San Juan Capistrano/PCH, and back to the harbor.

Long, hot day.

Friday Jul 17, 2009 #

Running (easy run, recovery) 26:28 [3] 2.55 mi (10:23 / mi)
ahr:132

San Clemente ocean trail from pier

swimming (open water swim) 30:00 [3] 2.3 km (13:03 / km)

San Clemente pier open water swim with Nadadores

Thursday Jul 16, 2009 #

Running (treadmill 5k's) 1:24:11 [3] 10.3 mi (8:10 / mi)
ahr:144 shoes: Acics Gel Nimbus

3x5k build, should have been 4 total... tired and a bit sore from track still

1. 29:45
2. 26:13
3. 23:12

1 mile warm down

swimming (swim, pool) 50:00 [3] 3.0 km (16:40 / km)

swim before work, 3k

Wednesday Jul 15, 2009 #

swimming (swim workout) 45:00 [3] 2.5 km (18:00 / km)

Swim workout:
400 straight swim
100 pull
10x50 kick on 1:10
13x100
200 warm down

cycling (hill ride) 2:29:35 [3] 49.05 mi (3:03 / mi)
ahr:146

Hill ride with hard effort for ~2 hours in middle of workout. Rode from work passed my bike shop (chain broke just 1/4 mile before passing), then out to Santiago Canyon, and up to top of Silverado Canyon, and back. Was rushing to finish before complete darkness set in

swimming (swim, pool) 40:00 [3] 2.5 km (16:00 / km)

swim workout before work

Tuesday Jul 14, 2009 #

Running intervals (track workout) 1:13:16 [5] 12.5 mi (5:52 / mi)
ahr:166

Track workout: 50x400 on 2:10

Running (track workout) 1:13:16 [3] 12.5 mi (5:52 / mi)
ahr:166

Long track workout:
50x400's on 2:10 (all kept between 1:25 and 1:30)

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