Training Log: angleman

In the last 7 days:

3:03

0:00

Thursday Dec 4
	cycling 1:02:00 [3] 18.1 mi (3:25 / mi) +200m 2:03 / km
	slept:7.0
	Quick spin on DJ. Unbelievable!
	Run 52:00 [2] 7.0 mi (7:25 / mi)
	slept:7.0 shoes: Brooks Glycerin
	Easy spin. Joined Mike for his TH warm up. Hip feeling good.
Wednesday Dec 3
	Run 1:29:00 [2] 10.0 mi (8:54 / mi) +457m 4:51 / km
	slept:7.5 shoes: Inov-8 Roclite 315
	Easy cougar 10 with Tom. Felt solid today. Hip not perfect, but getting much better.
	Strengthening 40:00 [3]
	slept:7.5 shoes: Brooks Racer ST Yellow
	Duncan weight circuit. Light
Tuesday Dec 2
	cycling (Trainer) 1:00:00 [2] 20.0 mi (3:00 / mi)
	slept:7.5
	Steady spin on trainer
	Swim 40:00 [3] 2.2 km (18:11 / km)
	slept:7.5
	Swim at 24hr (meters) 500 easy warm up 800 drill 4 x 200 with 20 sec rest (3:28-3:31) 100 cool down
Monday Dec 1
	Run 1:27:01 [3] 10.0 mi (8:41 / mi) +450m 4:45 / km
	slept:7.5 shoes: Inov-8 Roclite 315
	Cougar 10 with Tom. Hip felt up to it and responded well. Think I have turned a corner. A little stiff, but no pain post. First time on trail in a month - great to get out.
Sunday Nov 30
	cycling 3:03:00 [2] 52.0 mi (3:30 / mi) +579m 2:07 / km
	slept:6.0
	Tiger Mt loop with Neal and Audrey on Stella. Great to get out after the Tex-Ass weekend...
Saturday Nov 29
	Strengthening 40:00 [3]
	slept:7.0 shoes: Brooks Racer ST Yellow
	Duncan helped me design a weight circuit. Seems like something I can follow.
Friday Nov 28
	Run 30:00 [3] 4.0 mi (7:30 / mi)
	slept:7.0 shoes: Brooks Racer ST Yellow
	easy carpet

Seattle, WA Fair 40°F (feels like 37F) Humidity: 86%, Winds: 5mph Useful Daylight: 7:05 AM - 4:53 PM more details Weather data provided by weather.com®

Thursday Dec 4	N/A F N/A	0%
Friday Dec 5	52 F Mostly Cloudy	10%
Saturday Dec 6	51 F Showers	50%
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