Training Archive: KirklandIn the 30 days ending 2006-09-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||
Thursday Sep 14 | ||
| Road 30:20 [3]3.5 mi (8:39 / mi) | |
| Camdenton
Motor Hut to UPS down to new HS then by the soccer field and back up to the HS via Bus Barn Hill. Warm day. | ||
Wednesday Sep 13 | ||
| Trail 10:00 [1]1.0 mi (10:00 / mi) | |
| Collins Farm
Ha Ha Tonka State Park Monitored XC practice. | ||
| Road 31:51 [3]4.0 mi (7:57 / mi) | |
| Camdenton Track
Ran 4800m after practice. | ||
Tuesday Sep 12 | ||
| Note | |
| (rest day) | ||
| Linn Creek
Monitored XC practice. | ||
Monday Sep 11 | ||
| Weight Lifting 20:00 [2] | |
| Routine Weight Exercise
3X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Sunday Sep 10 | ||
| Note | |
| (rest day) | ||
| Went to KC (again) to see Chiefs-Bengals game. | ||
Saturday Sep 9 | ||
| Trail 30:00 [2]3.0 mi (10:00 / mi) | |
| Waynesville XC Meet
Ran point to point during 4 races. | ||
Friday Sep 8 | ||
| Note | |
| (rest day) | ||
| KC work day. | ||
Thursday Sep 7 | ||
| Road 43:49 [3]5.0 mi (8:46 / mi) | |
| Camdenton Soccer Field/New HS
Ran 2 long (UPS hill) loops and 2 short loops with the XC kids. Warm again. | ||
Wednesday Sep 6 | ||
| Road 42:00 [3]5.5 mi (7:38 / mi) | |
| Camdenton Track
Warm up then 5 X 1600 with one of the XC girls (she missed Tuesday's workout). Warmer than yesterday. | ||
Tuesday Sep 5 | ||
| Weight Lifting 25:00 [2] | |
| Routine Weight Exercise
3X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Monday Sep 4 | ||
| Road 50:00 [3]6.0 mi (8:20 / mi) | |
| Camdenton City Park
Ran to Possum Hollow Rd then went out and back (up the long hill at the end). Good effort by the XC kids. | ||
Sunday Sep 3 | ||
| Note | |
| (rest day) | ||
| Well, I did mow the lawn. | ||
Saturday Sep 2 | ||
| Trail 40:00 [3]4.0 mi (10:00 / mi) | |
| SWCCCA XC Meet
Branson, MO Pre-ran course then ran point to point coaching kids during 3 races. | ||
Friday Sep 1 | ||
| Mountain Biking 40:00 [1]4.0 mi (10:00 / mi) | |
| Linn Creek
Rode along side XC kids during AM practice. | ||