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Training Log: fossil

In the last 7 days:

activity # timemileskm+m
  Run4 2:31:39
  Rollerski-double-poling1 1:02:19
  Strength1 52:00
  Rollerski-freestyle1 6:11
  Total5 4:32:09
«
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MoTuWeThFrSaSu

Saturday Sep 20 #

Run race 23:47 [3]
shoes: Brooks Cascadia7

Open XC race at Baldwinsville Invitational. At the beginning of the day preceeding the high school races. Race was won by Groton HS XC coach Scott Weeks in 15:XX. Wow. Distance advertised as 2.95 miles.

All the MPH varsity boys beat my time, but I still beat the JV boys. As much as my running has improved in the last month I could definitely feel the lack of intervals to improve my race pace.

Thursday Sep 18 #

Run 59:04 [2]
shoes: Brooks Cascadia7

Hammond Hill yellow trail loop

Wednesday Sep 17 #

9 AM

Rollerski-double-poling 1:02:19 [2]
shoes: V2 750

Plantations - 3 double-laps
lap times: 21:02, 20:51, 20:25
wall of power challenge: 10, 9, 9

Rollerski-freestyle warm up/down 6:11 [1]
shoes: V2 750

Tuesday Sep 16 #

1 PM

Run warm up/down 14:18 [2]
shoes: Brooks Dyad 6

Campus Rd / Tower Rd warmup loop

Strength 52:00 [1]

Leg press - 1 x 10 at 115, 130, 145 lb, 3 x 20 at 160 lb
Leg extensions - 1 x 20 + 2 x 15 at 95 lb

some abs, delts, calves
Rotary press - 3 x 20 at 60 lb

3 x 10 dips with 70 lb assistance
1 x 10 + 1 x 9 + 1 x 6 chin ups with 100 lb assistance

Monday Sep 15 #

Run 54:30 [3]
shoes: Brooks Cascadia7

Hammond Hill yellow trail loop.

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