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January 15

Bike
  • 52m 09s
  • 11.67 miles
  • 13.43 Mi/hr

Just rode around neighborhood. Felt much better leaning into turns on the aerobars. Adjusted seat slightly from nose up to slightly down. Lowered handlebars and aerbars just slightly.

January 14

Run
  • 2h 00m
  • 8.00 miles
  • 15m /Mi

run/walk more walk with Nadia and Suzie and Cindy. Nadia can only run 1/10 of a mile now and she ran the Athens Marathon in 2005 with me.

January 13

January 12

Run
  • 3h 59m 52s
  • 20.02 miles
  • 11m 58s /Mi

calves especially right tightened up a bit but not as bad as last week. Hips a lttle sore but ok. Still trying to figure out how to stay in touch with the guys in the mentor group.

Met Ryan at mile 12. He was 16 16 today training for the LA marathon. He was running with a buddy and a guy on bike. Think they all may be gay but they were nice so thats ok. He lives near Seapointe and his buddy came down from the Valley I think.

Lap (#) Time (m:s) Distance (mi ) M Spd (mph) HR (bpm) Energy (Cal) Avg Max 1 12:33 1.00 5.8 110 123 152 2 12:07 1.00 6.5 131 137 169 3 12:06 1.00 8.3 137 151 171 4 13:31 1.00 7.2 133 141 143 5 11:10 1.00 7.6 140 156 172 6 10:29 1.00 6.5 137 150 147 7 11:19 1.00 6.7 134 141 163 8 10:54 1.00 6.5 138 147 148 9 10:33 1.00 6.9 139 147 151 10 10:52 1.00 6.0 138 143 165 11 11:58 1.00 5.8 138 143 164 12 12:17 1.00 5.4 141 145 142 13 11:45 1.00 6.0 144 145 156 14 12:36 1.00 6.0 141 149 155 15 11:51 1.00 6.0 143 150 148 16 12:03 1.00 5.6 145 158 151 17 11:50 1.00 6.9 143 159 128 18 13:16 1.00 5.8 145 156 137 19 11:27 1.00 6.5 146 173 118 20 14:51 1.00 5.8 146 163 137 21 0:17 0.02 4.7 -- -- 2 Forerunner Laps Loading... Plot: Device Triggered Laps vs. TimeDistanceHeart RateMax SpeedCalories Please select the Chart to Display Above Elevation Change Total (ft) Total Elevation 1,656 Elevation Gain 828 Elevation Loss 828 Net Elevation Change 0 Vertical Speed Average ( ft/min) Maximum (ft/min) Ascent 3.6 46.7 Descent -3.6 -55.5 Grade Average (%) Maximum (%) Overall Grade -0.0 -- Ascent Grade 1.6 8.1 Descent Grade -1.6 -8.7 Relevant Data Start Elevation (ft): 39 Finish Elevation (ft): 39 Min. Elevation (ft): -5 Max. Elevation (ft): 95 Elevation Source: MB Gravity Web Service Activity Weather has not been assigned to this activity yet. Please check back later.Weather Data Average Low High Temperature (°) -- -- -- Relative Humidity (%) -- -- -- Wind Speed (-) -- -- -- Relevant Data Predominant Weather Type: -- Predominant Wind Direction: -- Weather Station: -- Note: Refresh will not take effect immeditately. GPS Data Device Forerunner 301 3.20 Latest Updates The recommended version is 3.20. Read more... GPS Track 1272 trackpoints Avg. Frequency 11.3 seconds per trackpoint Corrections Enabled 0 corrections Elevation Source MB Gravity Web Service Upload 1/13/07 12:12 AM (GMT) 27.6 KB Agent MotionBased Agent 2.3.0.0 Latest Updates The recommended version is 2.3.0.0. Read more...

  • Health data: Sleep: 3 Soreness: 2 Fatigue: 2 RHR: 47 Sick: 1 Hours slept: 7 Overall Workout: 4

January 11

January 10

Run
  • 1h 00m 54s
  • 5.40 miles
  • 11m 16s /Mi

Lap
(#) Time
(m:s) Distance
(mi ) M Spd
(mph) HR
(bpm) Energy
(Cal)
Avg Max
1 12:17 1.00 6.9 129 172 136
2 12:08 1.00 5.6 114 125 141
3 11:37 1.00 6.0 119 132 163
4 10:39 1.00 7.4 127 132 157
5 10:38 1.00 8.7 133 142 159
6 5:14 0.41 8.1 129 142 60

January 9

Bike
  • 1h 58m 01s
  • 28.19 miles
  • 14.33 Mi/hr

To Balboa Peninsula and back. easy ride.

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Cashmason's Training Log


 January 2007 
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