Introductory Period (Wk. II)

Monday, 4-27-2009
1:09:02 moderate over Kemah Bridge (x 5) ~ 10M
149 avg. HR (77%); 164 Max HR (85%); 758 cal. (40%)
Tuesday, 4-28-2009
AM- 30' easy + 5 x 5' fast, 3' easy = 1:10:02 Total ~ 11M
145 avg. HR (75%); 165 Max HR (85%); 740 cal. (45%)
29:59 (135 avg. HR); Set I (148 HR); Set II (152 HR);
Set III (152 HR); Set IV (152 HR); Set V (158 HR)
PM- 41:31 easy regeneration on the Seabrook Trails ~ 6M
140 avg. HR (73%); 150 Max HR (78%); 416 cal. (50%)
Wednesday, 4-29-2009
AM- 26:33 easy around Sylvan Beach + Technical Exercises ~ 4M
141 avg. HR (73%); 149 Max HR (77%); 266 cal. (50%)
PM- 49:21 easy with Rudy at Jenkins Park ~ 7M
140 avg. HR (73%); 148 Max HR (77%); 492 cal. (50%)
Thursday, 4-30-2009
AM- 44:15 (25:42 easy + 5 km finishing up Kemah Bridge in 18:33) ~ 7M
148 avg. HR (77%) - 177 Max HR; Easy, 135 avg. HR; 5 km, 165 avg. HR
481 cal. (40%)
PM- 55:38 with short variations (30/45" every 3 min) ~ 8M
143 avg. HR (74%); 159 Max HR (82%); 575 cal. (45%)
Friday, 5-01-2009
1:16:35 steady around Town Lake ~ 12M
147 avg. HR (76%); 157 Max HR (81%); 826 cal. (45%)
Saturday, 5-02-2009
AM- 37:22 easy regeneration with Rudy + Technical Exercises ~ 5M
PM- 30 min easy + Bayou Bash Relay 2M in 10:03 ~ 6M
172 avg. HR (89%); 177 Max HR (92%)
Sunday, 5-03-2009
1:34:16 at personal sensation, last 6M progression with Brett ~ 14M
144 avg HR. (75%); 162 Max HR (84%); 982 cal. (45%)
Total
90 Miles
146 avg. HR (160 Max HR)

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