Silver Spring,MD 
Bike
  • 1h 02m 26s
  • 14.46 miles
  • 13.90 Mi/hr

Lovely little ride with Beth.  It was cold but nice.  Saw a nice looking 6 or 8 point buck too.  :)

Run
  • 35m
  • 3.76 miles
  • 09m 19s /Mi

Run Base
Endurance
55
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Beautiful day out.

 

Sport
  • Rock Climbing
  • 1h 30m

Swim
  • 29m 22s
  • 1400.00 meters
  • 02m 06s /100 meters

Swim TT
Assess Fitness
45
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

Run
  • 23m
  • 2.41 miles
  • 09m 32s /Mi

Easy Run.

1:48/100 average on the 500.  Not bad for not having done anything, or at least hardly anything in a very long time.  Pretty happy about that.  :)

And I didn't do what I was supposed to do on the run, but without much volume over the past month or two I won't want to over do it.

Bike
  • 30m 01s
  • 8.00 miles
  • 15.99 Mi/hr

Trainer
Efficiency
30
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

crowny2's Training Log


 November 2009 
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Time
Distance
Time
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