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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Walking6 1:53:49 4.75(23:58) 7.64(14:53) 171
  Strength exercises3 57:00
  Running2 47:41 4.34(10:59) 6.99(6:50) 2
  Total8 3:38:30 9.09 14.63 172
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MoTuWeThFrSaSu

Friday Jul 19 #

10 AM

Running 12:04 [3] 1.02 mi (11:50 / mi)
ahr:134 max:144

Walking 22:00 [2] 0.6 mi (36:39 / mi) +111m 23:15 / mi
ahr:73 max:102 shoes: Bright Blue Speedcross 5

Goat Rock State Beach. After running. Pleasant temps, not much wind, ocean pretty calm. Walk out towards the river mouth, but could only get just past the concrete jetty because the rest was cordoned off for the seals.

Added in the walk back. Forgot to stop the watch until much later, so had to adjust time/distance data.

Thursday Jul 18 #

5 PM

Walking 35:57 [3] 1.41 mi (25:29 / mi) +45m 23:10 / mi
ahr:68 max:88

Strength exercises 23:00 [4]

Monte Rio

hundreds 3 x 112
abductors 2 x 16 w/band

leg lifts 3 x 15
adductors 2 x 32

curls 2 x 8 25 lbs, ea arm
presses 2 x 8 25 lbs, ea arm
outward arm rotations 2 x 16, red band

[Strength exercises]

Wednesday Jul 17 #

7 AM

Walking 15:06 [3] 0.81 mi (18:41 / mi) +14m 17:44 / mi
ahr:90 max:106

Strength exercises 15:00 [4]

marching bridges 1 x 16 5 se,c holds
straight leg bridges 1 x 10, 5 sec holds
one-legged bridges 3 x 1 min
dead lifts 3 x 12 35 lbs

[Strength exercises]

Tuesday Jul 16 #

6 AM

Walking 12:23 [3] 0.62 mi (20:03 / mi)
ahr:88 max:120

9 AM

Running 9:18 [3] 0.83 mi (11:14 / mi)
ahr:127 max:136

Running 19:18 [3] 2.04 mi (9:27 / mi)
ahr:136 max:156

Running 7:01 [3] 0.45 mi (15:33 / mi) +2m 15:22 / mi
ahr:126 max:137

Monday Jul 15 #

6 AM

Walking 16:23 [2] 0.81 mi (20:09 / mi)
ahr:81 max:107 shoes: Brooks Addiction GTS 15

San Anselmo. Morning walk E on Greenfield to the bend. "Practice" punching with Emit along the way.

6 PM

Strength exercises 19:00 [4]

After a long nap (was really dragging earlier in the day).

hundreds 3 x 112
abductors 2 x 16 with band

leg lifts 3 x 15
adductors 2 x 32

curls 2 x 8 25 lbs, ea arm
presses 2 x 8 25 lbs, ea arm

Note: earlier in the day, did 2 x 16 outward arm rotations with the new "heavy" blue band (which I can hardly move, so it's more like isometrics)

[Strength exercises]

8 PM

Walking 12:00 [2] 0.5 mi (23:59 / mi)
shoes: Brooks Addiction GTS 15

San Anselmo. Evening walk in my wn.

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