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Training Log Archive: JVD

In the 7 days ending Feb 13:

activity # timemileskm+m
  Running2 1:16:40 6.1(12:34) 9.82(7:49)
  Strength2 35:00
  Rowing1 7:38 1.24(6:09) 2.0(3:49)
  Total3 1:59:18 7.34 11.82

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Thursday Feb 11 #

7 PM

Strength 20:00 [3]
shoes: Altra Lonepeak 4.5

3 sets
Bench x10
Beck extensions x15
Leg lifts x20

Rowing (Row machine) 7:38 [3] 2.0 km (3:49 / km)

8 PM

Running 58:20 [3] 4.6 mi (12:41 / mi)
shoes: Altra Lonepeak 4.5

Commute home

Tuesday Feb 9 #

1 PM

Running (Dreadmill) 18:20 [4] 1.5 mi (12:13 / mi)
shoes: Altra Lonepeak 4.5

Varied speed with 25# vest

Strength 15:00 [3]
shoes: Altra Lonepeak 4.5

Bench
Lat pull
Seated row
Dumbbell squat

2 sets each before treadmill run

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