Training Archive: Kirkland

In the 7 days ending 2006-06-24:

activity

time

miles

climb

Pack

1:59:52

7.2

(16:38)

11.59

(10:20)

Weight Lifting

1:15:00

Road

1:14:29

9.0

(8:16)

14.48

(5:08)

Trail

30:00

3.0

(10:00)

4.83

(6:12)

Total

4:59:21

19.2

30.9

[csv]

1:20

0:00

Saturday Jun 24
	Note
	(rest day)
	Went to Springfield.
Friday Jun 23
	Road 34:29 [3]4.0 mi (8:36 / mi)

	Linn Creek Ran with the XC kids.
Thursday Jun 22
	Pack 43:52 [4]3.0 mi (14:37 / mi)

	Ha Ha Tonka State Park Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 4 times with a 20 lb pack. Cooler temps allowed a quicker pace.
Wednesday Jun 21
	Weight Lifting 25:00 [2]

	KC Work Day Routine Weight Exercise 3X8 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers
Tuesday Jun 20
	Road 40:00 [2]5.0 mi (7:59 / mi)

	Linn Creek Ran with the XC kids.
Monday Jun 19
	Trail 30:00 [2]3.0 mi (10:00 / mi)

	Ha Ha Tonka State Park Ran the trails with the XC kids.
	Weight Lifting 50:00 [2]

	Routine Weight Exercise 3X8 reps of 70 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers Followed by 30 minutes of Pilates with Ellen.
Sunday Jun 18
	Pack 1:16:00 [4]4.2 mi (18:06 / mi)

	Ha Ha Tonka State Park Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 6 times with a 20 lb pack. Very humid.