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Training Log Archive: coenduroguy

In the 7 days ending Apr 10, 2011:

activity # timemileskm+ft
  Boot Camp1 1:00:00
  Run5 50:48 5.5(9:14) 8.85(5:44) 20
  Cycling1 30:00 6.0(5:00) 9.66(3:06)
  Total7 2:20:48 11.5 18.51 20
averages - sleep:10.2 rhr:57 weight:200lbs

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MoTuWeThFrSaSu

Sunday Apr 10, 2011 #

8 AM

Run 12 [3] 1.18 mi (10 / mi)
ahr:142 max:158 rhr:58 slept:10.0 weight:200lbs shoes: GTS6 pair1

Not sore at all really from the "long" run yesterday. Nice tempo type run. Today it took me about 2 min to recover from roughly mid 150's to 115. Tomorrow is the 2nd weeks of fitness boot camp.

I am going to try and follow the Matt Fitzgerald DQS diet, which ranks the "quality" of your food. Here is a good breakdown of the program and food raitings.
http://getfitslowly.com/2010/11/01/the-diet-qualit......

Saturday Apr 9, 2011 #

7 AM

Run 18:00 [3] 1.52 mi (11:51 / mi)
ahr:145 max:160 rhr:58 slept:9.0 shoes: GTS6 pair1

Nice run. Felt rough at the start, but at the end I was feeling good about my turnover.

Friday Apr 8, 2011 #

Boot Camp 1:00:00 [3]
ahr:145 max:169 rhr:55 slept:8.0

Here are the overall notes of what we did on day 3 of fitness boot camp. I did this with the HRM running and it seemed I had a peak of 170 and an avg of around 145
3x
20 pushups
20 jump squats
20 reverse flys

3x with 8 lb weights
20 dumbbell raises on one leg
20 spring planks
20 wood cutters

2x with 8lb weights
20 x-crosses
20 ski hops across pad
20 tricep lift
6 AM

Note
rhr:55 slept:8.0

Pretty sore
Day 3 of fitness boot camp

Thursday Apr 7, 2011 #

12 PM

Run 10:04 [2] * 0.8 mi (12:35 / mi) +20ft 12:18 / mi
ahr:138 max:146 rhr:55 slept:8.0 shoes: GTS6 pair1

Wednesday Apr 6, 2011 #

6 PM

Run 12:00 [2] 1.0 mi (12:00 / mi)
ahr:144 max:168 rhr:58 slept:8.0 shoes: GTS6 pair1

Tuesday Apr 5, 2011 #

8 AM

Cycling (Commute) 30:00 [3] 6.0 mi (5:00 / mi)

Monday Apr 4, 2011 #

7 AM

Run 10:32 [3] 1.0 mi (10:32 / mi)
weight:200lbs shoes: GTS6 pair1

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