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Training Log Archive: Doris

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running3 2:43:03 16.0(10:11) 25.75(6:20)
  Strength2 2:00:00
  Stretching1 15:00
  Total6 4:58:03 16.0 25.75

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Saturday Oct 22, 2016 #

9 AM

Strength 1:00:00 [4]

Weights @ Rockville Swim, still a little under the weather - last day, I'm sure.

Warm up, balance ball

Planks 4x30secx5lbs
Push up 11
Bench 50x12 8

Slow negatives last 3 on 2nd set

Mil 25x12 12
Quad 70x12 12
Ham 60x12 12
Pull 50x12 12
Dip 50x12 12

Jump rope 5 min

Swing 40x12 12

Friday Oct 21, 2016 #

9 AM

Running 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Brooks Ghost 8

Christine's loop.

A bit warm / humid in the am. Post-illness easy run.

Thursday Oct 20, 2016 #

Note
(sick)

Oooof, caught Edda's cold.

Wednesday Oct 19, 2016 #

11 AM

Strength 1:00:00 [5]

Warm up, balance ball

At the Rockville Swim Center. Starting to get Edda's cold.

Plank 4x30secx5lbs
Push ups 17
Bench 55x7 50x7
Mil 25x12 15
Quad 70x12 15
Ham 60x12 14
Swing 40x10 15
Pull 50x12 13
Dip 50x12 15

Jump rope

Tuesday Oct 18, 2016 #

Running hills 1:00:00 [4] 5.0 mi (12:00 / mi)
(injured) shoes: Brooks Ghost 8

Hills past Thomas Farm CC. A touch humid today, but generally glorious. Misjudged the effort, so walked after I crested a few of the hills. Hamstring felt mostly good.

Monday Oct 17, 2016 #

11 AM

Stretching 15:00 [1]

Gentle stretching with seniors at Forest Oak Towers.

Sunday Oct 16, 2016 #

7 AM

Running long 1:13:03 [3] 8.0 mi (9:08 / mi)
(injured) shoes: Brooks Ghost 8

10:13 / 9:12 / 9:00 / 8:53 / 8:52 / 8:53 / 8:55 / 9:02

Beautiful day on the C&O starting at Great Falls. Legs felt heavyish, took a long time to warm up. Downhill (towards DC) out and uphill back. Generous water stop at the turnaround. Could feel a twinge of the hamstring on a particular uphill, rested & stretched it for a moment during the last 1/2 mile.

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