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November's totals:
Bike:11h 43m 59s  - 211.04 Mi
Run:9h 58m 40s  - 79.15 Mi
Swim:6h 00m  - 21800 Yd

October's totals:
Bike:18h 03m 22s  - 333.93 Mi
Run:16h 37m 17s  - 131.67 Mi
Swim:8h 55m  - 31740.42 Yd

2009 totals
Bike:188h 57m 52s  - 3493.36 Mi
Run:122h 08m 24s  - 970.47 Mi
Swim:46h 46m 53s  - 165700.7 Yd
Strength:14h 35m
Elliptical Training:1h 10m

2008 totals
Bike:189h 27m 56s  - 3522.15 Mi
Run:185h 42m 47s  - 1483.68 Mi
Swim:27h 14m 49s  - 97868.43 Yd
Strength:2h 30m
Elliptical Training:1h 45m
Kayaking:2h 00m

bjhixon

cgrout

MikePlumb

wkoshley

Menglish

TriBodyboarde


 
JP's training log
   
have fun. get faster. don't get injured.

Fri, Nov 20 2009
1h 10m 4200.00 yards 01m 40s /100 yards

ecke lunch masters
b=1:20

6x100 choice
6x100 LAO/RAO/6 kicks per pull/swim

200 mod b+10, 100 easy b+10, 8x25 fast on 20
200 mod b+5, 100 easy b+10, 4x50 fast on 35
200 fast b, 100 easy b+10, 2x100 fast on 1:15
200 fast b-5 (2:18), 100 easy b+10, 200 race (2:14)

pull set all on b+5
300,2x200,3x100




 


Thu, Nov 19 2009
1h 35m 58s 25.95 miles 16.22 Mi/hr
Min HR: 72
Avg HR: 121
Max HR: 163
9:58 AM  [ HR data]

snuck out for a quick workday ride with AB.

http://connect.garmin.com/activity/19217479

1847 ft of climbing. new route...some fun roads.

45m 39s 6.00 miles 07m 37s/Mi
5:30 PM  

treadmill

15 min very easy (8:00-8:15 pace)
4 x 2 min fast, 2 min jog. fast at 5:24 pace (11mph), jog at 10:00 pace (6mph)
15 min easy (7:30 pace)

no hr.

felt good.




 


Wed, Nov 18 2009
43m 57s 6.04 miles 07m 17s/Mi
Min HR: 76
Avg HR: 146
Max HR: 166
4:01 PM  [Lap data][ HR data]

great run. aerobic effort, legs felt fantastic....

http://connect.garmin.com/activity/19172275

372 ft of climbing


45m 09s 15.00 miles 19.93 Mi/hr
Min HR: 70
Avg HR: 126
Max HR: 169
8:49 PM  [Lap data][ HR data]

trainer

15 min warmup
4 x (3 fast, 2 easy)
10 min easy cool down.




 


Tue, Nov 17 2009



 


Mon, Nov 16 2009
1h 00m 3800.00 yards 01m 35s /100 yards

500 easy
2x400 on 5:30, pull w/band and buoy. 5:07, 5:06
3x300 on 4 min, build by 100
4x200 on 2:40 desc. 2:31,2:30,2:29,2:26
5x100 on 1:30, odds free steady, evens IM fast.

300 kick alt free/fly by 25. last 100 breast





 


Sun, Nov 15 2009
2h 54m 48s 50.08 miles 17.19 Mi/hr
Min HR: 66
Avg HR: 119
Max HR: 157
7:54 AM  [ HR data]

http://connect.garmin.com/activity/18845369

via de la valle pch loop

threw in a few surges on the short hills but overall kept it aerobic.

19m 42s 2.62 miles 07m 31s/Mi
Min HR: 79
Avg HR: 144
Max HR: 156
11:45 AM  [Lap data][ HR data]

http://connect.garmin.com/activity/18845361

transition run.

felt good after about 2-3 minutes.




 


Sat, Nov 14 2009
1h 10m 57s 9.13 miles 07m 46s/Mi
Min HR: 68
Avg HR: 139
Max HR: 158
6:19 PM  [Lap data][ HR data]

http://connect.garmin.com/activity/18770269

aerobic run. felt good.




 


{Page generated: 11/20/2009 3:46:49 PM}
SBRinSD

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Cycle HR Zones
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Run HR Zones
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4:39:02 half ironman on 4/4/2009







   
   
 
 
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