Training Archive: Kirkland

In the 7 days ending 2006-07-01:

activity

time

miles

climb

Pack

1:54:57

10.2

(11:16)

16.42

(7:00)

Road

1:40:30

12.0

(8:22)

19.31

(5:12)

Weight Lifting

1:20:00

Trail

30:00

2.0

(14:59)

3.22

(9:19)

Total

5:25:27

24.2

38.95

[csv]

2:08

0:00

Saturday Jul 1
	Note
	(rest day)
	Rehydrate and rest between pack runs.
Friday Jun 30
	Road 34:00 [3]4.0 mi (8:30 / mi)

	Linn Creek Ran with the XC kids.
Thursday Jun 29
	Pack 42:52 [4]3.0 mi (14:17 / 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. Warmer temps but a quicker pace.
Wednesday Jun 28
	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 27
	Road 40:00 [3]5.0 mi (7:59 / mi)

	Linn Creek Ran with the XC kids.
Monday Jun 26
	Road 26:30 [2]3.0 mi (8:49 / mi)

	Ha Ha Tonka State Park Ran on Dry Hollow Rd with the XC kids on their AM run.
	Pack 1:12:05 [4]7.2 mi (10:00 / mi)

	Lake of the Ozarks State Park Honey Run Trail Ran the southern loop then the northern loop. Nice cool morning. Earlier run with the XC kids was a good warmup. Felt pretty good.
	Trail 30:00 [1]2.0 mi (14:59 / mi)

	Ha Ha Tonka State Park Ran/walked trails (slowly) with the XC kids on their PM run.
Sunday Jun 25
	Weight Lifting 55:00 [2]

	30 minutes of pilates with Ellen followed by 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