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Training Log Archive: krhoades

In the 7 days ending Aug 15, 2009:

activity # timemileskm+m
  Running3 4:25:00
  Mountain bike1 1:00:00
  Total4 5:25:00

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SuMoTuWeThFrSa

Saturday Aug 15, 2009 #

Running 2:50:00 [3]

long run. House out to Cholla over to stairstep, down to canyon across and up to top of El Morro. right at top then quick left down long fireroad to bottom then right and up long technical single track climb to fireroad out to upper fireroad back down to canyon up stairstep back home. Great run, felt strong, had 2 hammer gels, 2 bottles of water

Wednesday Aug 12, 2009 #

Running 30:00 [3]

easy 30 min recovery run

Tuesday Aug 11, 2009 #

Running 1:05:00 [3]

out and back from church. after warm up, did 10 minute tempo at just above 5k pace to turn around, then headed back at steady yet easy pace, then finished strong the last mile and a 1/4. felt very fatigued from MB ride and push ups day before. intensity was 3 for easy running sections, intensity 4 on intervals

Monday Aug 10, 2009 #

Mountain bike 1:00:00 [4]

ride from house to lower fire road to coyote back to lower fire road out to church and up aliso creek home. pushed hard, felt good to spin legs. still some quad tighness from saturday long run in hills. Perfect push Up workout routine following ride

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