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Lafayette,CA 
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November's totals:
Bike:2h 38m 08s  - 47.7 Mi
Run:2h 31m 24s  - 13.31 Mi
Swim:30m  - 1200 Yd
Strength:20m

October's totals:
Bike:2h 04m 57s  - 34.84 Mi
Run:1h 47m 39s  - 11.68 Mi
Swim:3h 10m  - 8100 Yd
Kayaking:2h 00m
Stretching:10m

2009 totals
Bike:187h 23m 13s  - 3115.24 Mi
Run:93h 56m 46s  - 632.66 Mi
Swim:74h 38m 04s  - 180278.9 Yd
Strength:1h 10m
Hiking:2h 20m
Kayaking:3h 00m
Physical Therapy:10h 10m
Stretching:21h 13m
Walking:11h 05m
Wii Fit:9h 36m
Yoga:12m

2008 totals
Bike:146h 45m 30s  - 2404.73 Mi
Run:80h 42m 15s  - 510.41 Mi
Swim:64h 23m 01s  - 176514.3 Yd
Strength:31h 17m
Elliptical Training:25m
Hiking:30m
Physical Therapy:8h 15m
Run:05m
Stretching:36h 08m
Walking:27h 57m
Wii Fit:7h 17m

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Kona Bound! #912
(Current Plan Information)
   

HR   Run   Bike     
Z1:  9:16  000-163  
Z2:  7:57  163-176  
Z3:  7:39  188-200  
Z4:  7:27  223-235  
Z5:  7:02  259-000  

 Swim Drills
1. Swim Golf      6. Left-arm lift
2. Catch-up       7. Single Switch
3. Archer         8. Triple Switch
4. Hand lift      9. Hand Lift
5. Right-arm lift 10.Swim golf
  
 

Fri, Nov 20 2009



 


Thu, Nov 19 2009



 


Wed, Nov 18 2009



 


Tue, Nov 17 2009


Still sick.  But I completed the Ironman Kona race report.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=187769



Mon, Nov 16 2009



 


Sun, Nov 15 2009


Crap--now I have the flu.  Not good. Maybe I'll finish the race report this week.



Sat, Nov 14 2009



 


{Page generated: 11/20/2009 7:10:46 PM}
wieczynski

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Cycle HR Zones
View2008-01-13Graph It
Run HR Zones
View2009-06-03Graph It



5K--22:00 on 5/21/2009
10K--51:15 on 10/28/2007
Half Marathon--1:50:26 on 2/25/2007
Sprint--1:20:32 on 4/26/2008
Alcatraz--3:15:00 on 6/2/2007
70.3--6:04 on 9/9/2008
Oly--2:59:23 on 5/4/2008
   
   
 
 
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