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Training Log Archive: kadley

In the 7 days ending Dec 1:

activity # timemileskm+mload
  Road Running3 1:50:38 9.5(11:39) 15.29(7:14) 133322.5
  Strength1 1:20:341c241.7
  Road Race1 30:03 3.11(9:40) 5.01(6:00) 16135.2
  Total4 3:41:15 12.61 20.29 1491c699.4

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Saturday Nov 30 #

7 AM

Road Running 1:06:17 [3] 6.0 mi (11:03 / mi) +91m 10:33 / mi
ahr:150 max:168

Run with Joe around N Springfield. Lots of talk about wines (he runs a liquor store) and pricing. Cold in the teens and a little stiff. Good run.

Thursday Nov 28 #

8 AM

Road Running warm up/down 9:23 [2] 0.5 mi (18:46 / mi) +20m 16:43 / mi
ahr:110 max:134

Road Race race (Thanksgiving 5K) 30:03 [4] 3.11 mi (9:40 / mi) +16m 9:31 / mi
ahr:152 max:171

Nice going out at 9 min miles, then hit headwind coming back and pace dropped a lot. Ended up 30 sec slower overall than last year which is okay things considered.

Monday Nov 25 #

2 PM

Road Running 34:58 [3] 3.0 mi (11:39 / mi) +22m 11:24 / mi
ahr:131 max:152

Run with Ruthie and Molly.
5 PM

Strength (Trainer) 1:20:34 [3]
ahr:92 max:161 1c

Stretch and dynamic warm up, skip rope, then workout with Adam:
L-sit pull ups, bicycle pull ups
Tuck squats w/20# dbs Russian twists w/16# ball
Side planks, ball planks
Side twists against wgt
Dble pole wgts 5@ 60# each side had R tendon burning, so 25@ 50#
Dead lifts 10@ 115#, 135#
Ski erg 500m 2:10.3

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