Training Log Archive: Canadian

In the 1 days ending Sep 23, 2009:

activity

time

miles

Cycling

50:00

13.48

(3:42)

21.7

(2:18)

Running

46:14

5.59

(8:16)

9.0

(5:08)

Total

1:36:14

19.08

(5:03)

30.7

(3:08)

1:36

0:00

Cycling (home-Carleton-home) 50:00 [1] 21.7 km (2:18 / km)
shoes: GIANT - Defy

in the rain on the way in, mostly dry on the way back

Running warm up/down 19:00 [1] 3.0 km (6:20 / km)
shoes: Newbalance 767

Running tempo (4x1500) 27:14 [4] 6.0 km (4:32 / km)
shoes: Newbalance 767

ran a continuous 4x1500 getting faster every time with one lap before and after as a warmup and cool down
9:13
7:12
6:54
6:38
6:20
9:36