Training Archive: sOviak

In the 7 days ending 2008-03-01:

activity

time

miles

climb

Running

1:47:32

8.72

(12:20)

14.03

(7:40)

255

14c

Upper Body

1:30:00

Core

15:00

Total

3:32:32

8.72

14.03

255

14c

[csv]

1:20

0:00

Thursday Feb 28
	Upper Body (Back & Biceps) 45:00 [4]

	Pull-ups: Wide, Middle, Close 1x10 each Close-Grip Seated Rows: 3x10, 100lb. Pulldowns: 3x10, 70lb. Bilateral Seated Rows: 3x10, 70lb. Straight Arm Pulldowns: 2x10, 30lb., 1x12, 20lb. Standing Curls: 3x12, 15lb. Preacher Hammer Curls: 3x10, 15lb. Concentration Curls: 3x12, 10lb.
	Running race (Sprint Practice) 14:18 [3] 1.86 mi (7:41 / mi) vdot: 39.0
	shoes: Nike Air Pegasus

	Note

	Went to the sauna after lifting. got some sweat out.
Wednesday Feb 27
	Upper Body (Weights- Arms & Chest) 45:00 [3]
	slept:4.0 weight:138lbs
	Bench Press: 3x12, 90lb. Flys: 3x10, 2x25lb. free weights Inclined Bench: 3x10, 110lb. Dips: 2x10, Body Weight Triceps: 3x10, 40lb. Machine Flys: 2x10, 110lb.
	Core 15:00 [3]

	2x30 Incline Sit-ups 3x30 100lb. Bar Twists
	Running 20:00 [4] 2.5 mi (7:59 / mi)
	slept:4.0 shoes: Nike Air Pegasus
	Not sure on Heart rate or time.
Sunday Feb 24
	Running race (Classic Red Course) 1:13:14 [4]*** 7.01 km (10:27 / km) +255m 8:50 / km
	14c slept:7.0 weight:138lbs
	I did not prepare properly for this race. I did not hydrate properly, and I was fatigued. Did not effectively use handrails as planning and speed corridors Parallel Error on Points 5 & 6.

	Red2 - Splits