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Training Log Archive: kwilliams

In the 7 days ending Jan 20, 2013:

activity # timemileskm+m
  running3 2:45:06 18.56(8:54) 29.87(5:32) 307
  cardio3 1:40:00
  Stretching1 10:00
  core-strength1 10:00
  biking1 10:00
  Total6 4:55:06 18.56 29.87 307
  [1-5]6 4:45:06

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MoTuWeThFrSaSu

Sunday Jan 20, 2013 #

running long 1:14:05 [3] 13.3 km (5:34 / km) +130m 5:19 / km
shoes: Salomon Speedcross Purple

First longish run in a while - with Jason in Delsjon/Skatås - on the 10 km loop, over the back hill - beautiful, but COLD! Tired today - no energy and even some cramping. Not sure why, probably a mix of things. But managed through it and happy. Reward afterward was a cupcake from our local cupcake bakery - Swedish sizes which makes them less dangerous...and then a nap, dinner and glass of pinotage.

Now for some more work on my conditionally accepted paper...maybe...

Saturday Jan 19, 2013 #

cardio 40:00 [3]
shoes: Saucony Hydramax Blue

biking 10:00 [3]
shoes: Saucony Hydramax Blue

Thursday Jan 17, 2013 #

running 48:39 [3] 8.96 km (5:26 / km) +77m 5:12 / km
shoes: Salomon Speedcross Purple

Run around Härlanda Tjärn via Skatås...beautiful sky as sun slowly setting - pinks and oranges again purpley grey clouds and white forest. Feeling tired today though...
Position application ALMOST done....due tomorrow. I swear its going to be a book by the time I package everything they are asking for....

Stretching 10:00 [0]

Post run...trying to get my right calf to loosen up, and just generally stretching out the rest of the body.
C • Where is the position? Thin... 4

Wednesday Jan 16, 2013 #

cardio 30:00 [3]
shoes: Salomon Speedcross Purple

Tuesday Jan 15, 2013 #

running 42:22 [3] 7.61 km (5:34 / km) +100m 5:13 / km
shoes: Salomon Speedcross Purple

Evening run with J in the snow :-)

Monday Jan 14, 2013 #

core-strength 10:00 [3]
shoes: Saucony Kinvara

cardio 30:00 [2]

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