Training Log Archive: jonmIn the 9 days ending Jul 29, 2011:
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Friday Jul 29, 2011 #
Cycling (Road) 10:19 [3] 3.26 km (3:10 / km) +22m 3:04 / km
ahr:118 max:135 shoes: Pinnacle - Peak 2.0
Rowing 45:13 [3] 6.37 km (7:06 / km) +18m 7:00 / km
ahr:104 max:130
2x outing with Helio in DC
Cycling (Road) 12:57 [3] 3.15 km (4:07 / km) +20m 3:59 / km
ahr:105 max:123 shoes: Pinnacle - Peak 2.0
Thursday Jul 28, 2011 #
Cycling (Road) 9:25 [3] 3.17 km (2:58 / km) +4m 2:57 / km
ahr:125 max:144 shoes: Pinnacle - Peak 2.0
Rowing 1:05:00 [3] 8.76 km (7:25 / km) +52m 7:12 / km
ahr:111 max:161 shoes: Julie Anne 4x
Rowing 57:08 [3] 8.58 km (6:40 / km) +31m 6:33 / km
ahr:129 max:172
Some nice pyramids and moving faster. And a length of square blads up the river to warm up,
Wednesday Jul 27, 2011 #
Running (Trail) 40:21 [3] 8.22 km (4:55 / km) +80m 4:41 / km
ahr:149 max:159 shoes: Saucony Triumph
Easy run between conference calls. Found the Sandford pool in the Thames that I had never seen before despite living here for 6 years ....
Tuesday Jul 26, 2011 #
Cycling (Road) 9:34 [3] 3.19 km (3:00 / km) +12m 2:57 / km
ahr:127 max:146 shoes: Pinnacle - Peak 2.0
Orienteering (Race) 48:37 [3] 6.16 km (7:54 / km) +24m 7:45 / km
ahr:101 max:137 shoes: Mjollnir 2x
Cycling (Road) 13:05 [3] 3.39 km (3:52 / km) +22m 3:44 / km
ahr:116 max:131 shoes: Pinnacle - Peak 2.0
Orienteering (Race) 43:58 [3] 7.1 km (6:12 / km) +236m 5:19 / km
ahr:163 max:176 shoes: VJ supra 2011
Last TVOC summer series for 2011
Monday Jul 25, 2011 #
Cycling (Road) 10:09 [3] 3.25 km (3:07 / km) +13m 3:04 / km
ahr:115 max:132 shoes: Pinnacle - Peak 2.0
Orienteering (Race) 1:16:50 [3] 8.32 km (9:14 / km) +51m 8:58 / km
ahr:97 max:133 shoes: Julie Anne 4x
Cycling (Road) 12:30 [3] 3.16 km (3:57 / km) +26m 3:48 / km
ahr:107 max:122 shoes: Pinnacle - Peak 2.0
Cycling (Road) 18:26 [3] 5.67 km (3:15 / km) +56m 3:06 / km
ahr:117 max:147 shoes: Pinnacle - Peak 2.0
Circuits 45:00 [3] 0.87 km (51:43 / km) +117m 30:55 / km
ahr:79 max:123 shoes: Saucony Triumph
Cycling (Road) 22:30 [3] 5.89 km (3:49 / km) +58m 3:38 / km
ahr:100 max:128 shoes: Pinnacle - Peak 2.0
Sunday Jul 24, 2011 #
Cycling (Road) 11:10 [3] 3.34 km (3:21 / km) +14m 3:17 / km
ahr:125 max:140 shoes: Pinnacle - Peak 2.0
Cycling (Road) 14:00 [3] 3.46 km (4:03 / km) +26m 3:54 / km
ahr:115 max:133 shoes: Pinnacle - Peak 2.0
Rowing 1:18:00 [3] 10.76 km (7:15 / km) +41m 7:07 / km
ahr:141 max:178 shoes: Swift 1x
City heads. Warm up followed by 4 x 2km pieces and then dying.
So the figures now I have worked them out. 1832m length.
8:17, 8:00, 8:14 and 7:57 average of 8:07
so 8:51 for 2km.pace.
Cycling (Road) 9:25 [3] 2.3 km (4:06 / km) +9m 4:01 / km
ahr:112 max:133 shoes: Pinnacle - Peak 2.0
Rowing 1:29:18 [3] 12.78 km (6:59 / km) +93m 6:45 / km
ahr:118 max:153 shoes: Mjollnir 2x
Long outing with Mette.
Rowing 11:34 [3] 1.77 km (6:32 / km) +2m 6:30 / km
ahr:130 max:157 shoes: Swift 1x
Lets see if the candence meter works in a scull ... :)
Cycling (Road) 12:42 [3] 3.22 km (3:57 / km) +40m 3:43 / km
ahr:105 max:125 shoes: Pinnacle - Peak 2.0
Saturday Jul 23, 2011 #
Cycling (Road) 9:21 [3] 3.29 km (2:51 / km) +25m 2:44 / km
ahr:131 max:147 shoes: Pinnacle - Peak 2.0
Rowing 25:33 [3] 3.99 km (6:24 / km) +10m 6:20 / km
ahr:130 max:158 shoes: Julie Anne 4x
Steering.
Cycling (Road) 14:34 [3] 3.55 km (4:06 / km) +46m 3:51 / km
ahr:111 max:137 shoes: Pinnacle - Peak 2.0
Friday Jul 22, 2011 #
Cycling (Road) 10:09 [3] 3.28 km (3:06 / km) +22m 3:00 / km
ahr:122 max:139 shoes: Pinnacle - Peak 2.0
Rowing 45:09 [3] 7.2 km (6:16 / km) +14m 6:13 / km
ahr:123 max:161 shoes: Mjollnir 2x
Length square blades and then some intervals
Cycling (Road) 11:52 [3] 3.37 km (3:31 / km) +23m 3:24 / km
ahr:119 max:135 shoes: Pinnacle - Peak 2.0