Training Log Archive: mstevens

In the 7 days ending Jan 21, 2012:

	activity	#	time	miles		km		+m
	Running	2	4:00:00	8.5	(28:14)	13.68	(17:33)	805
	strength training	3	3:30:00
	walking	1	3:00:00	1.5	(2:00:00)	2.41	(1:14:34)
	Hiking	1	2:00:00	1.5	(1:20:00)	2.41	(49:43)	2000
	Biking	1	1:00:00	15.0	(4:00)	24.14	(2:29)
	Total	8	13:30:00	26.5		42.65		2805
averages - sleep:8 rhr:49 weight:200lbs

4:30

0:00

9 AM

Running (weight lifting) 3:00:00 [3] *** 6.0 mi (30:00 / mi) +805m 21:10 / mi
ahr:170 max:191 rhr:49 slept:8.0 weight:200lbs

Ran intervals today for an hour. after that I did squats leg press calf raises bench press, sit ups bicep curls, back training

9 AM

strength training 1:30:00 [4]
ahr:150 max:171 rhr:49

squats, leg press, calf raises, bench press, back training, sit ups.

6 PM

walking warm up/down 3:00:00 [3] ** 1.5 mi (2:00:00 / mi)

walked for a night work down and muscle stretch

9 AM

Biking 1:00:00 [4] *** 15.0 mi (4:00 / mi)
ahr:142 max:171

This was a cross training exercise. I did endurance training on the bike to work on my lungs and focus on different parts of the legs

5 PM

strength training 1:00:00 [5] ****
ahr:171 max:191

Cross fit exercise for the entire body. a ton and leaning exercise using a dumbbell and different moves. it is a 10 stage circuit of 3 times.

Hiking 2:00:00 [4] **** 1.5 mi (1:20:00 / mi) +2000m 15:33 / mi
ahr:171 max:195

hiking the Centerville canyon in the snow.

5 PM

Running 1:00:00 [3] 2.5 mi (24:00 / mi)

running from my house around the park and back.

7 PM

strength training 1:00:00 [4] ****

cross fit strength training using a dumbbell and cross fit moves