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Training Log: abiperk

In the last 7 days:

activity # timemileskm+ft
  Trekking1 3:45:00 9.5(23:41) 15.29(14:43)
  Road Run2 1:35:01 10.86(8:45) 17.48(5:26) 7
  Strength2 1:30:00
  Yoga1 50:00
  Bike - Roads1 45:00 11.3(15.1/h) 18.19(24.2/h)
  Stretching2 30:00
  Total9 8:55:01 31.66 50.95 7
«
3:45
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MoTuWeThFrSaSu

Saturday Jan 21 #

Trekking 3:45:00 [2] 9.5 mi (23:41 / mi)
shoes: Salomon XA Pro - Light Blue

As we go marching, marching...

(recorded at half-time)

Friday Jan 20 #

Note

Heading to DC this afternoon. Packed my Koa Wahine sweatshirt for tomorrow's march.
1 PM

Road Run intervals (Treadmill) 45:00 [3] 5.05 mi (8:55 / mi)
ahr:140 max:159 shoes: Brooks Launch 3

Thursday Jan 19 #

10 AM

Strength 45:00 [4]

pushup pyramid - 10-1-9-2-8-3-7-4-6-5-5-6-4-7-3-8-2-9-1-10

3x

12 x squat
12 x lunge (per leg)
12 x step-ups (per leg)
12 x poor man's hamstring curl (per leg)
1 min wall sit

10:00 core (planks, crunches, side crunches, superman, boat)

Wednesday Jan 18 #

12 PM

Yoga 50:00 [3]

Baby grasshopper!
8 PM

Bike - Roads (Trainer Road) 45:00 [3] 11.3 mi (15.1 mph)
ahr:124 max:143 shoes: Salsa 29er

9 PM

Stretching 15:00 [1]

Monster walks w/ theraband, foam rolling.

Tuesday Jan 17 #

3 PM

Road Run (Treadmill) 50:01 [4] 5.81 mi (8:37 / mi) +7ft 8:36 / mi
ahr:148 max:160 shoes: Brooks Launch 3

15 min w/u
LT test
5 min c/d

Garmin distance was way off (not sure how it tracks distance on the treadmill?) so recording treadmill distance.

Monday Jan 16 #

7 AM

Strength 45:00 [3]

3x12 squat
3x12 external squat, per arm (arms stretch 45 degrees in either direction)
3x10 alternate pushups, per arm (hands offset by 10 inches, arms shoulder-width apart)
3x12 one-legged deadlifts, straight leg behind, per leg
3x12 one-legged deadlifts, straight leg offset 45 degrees, per leg
3x15 side plank hip raise, per side
4x20 mountain climbers
3x30 speed skaters
3x12 one-arm plank rotation, per side
3x12 forward lunge to overhead, 45 degree reach, per side
3 PM

Stretching 15:00 [1]

Monster walks w/ theraband, foam rolling

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Jan 1 – Dec 31 (365d)
Total 700:00:00
actual:26:38:353%
projected:463:04:5566%

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