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Training Log Archive: kandersen

In the 7 days ending Dec 16, 2007:

activity # timemileskm+m
  Biking2 3:25:00 10.0 16.09 1500
  Running2 2:42:00 21.0(7:43) 33.8(4:48)
  kayak1 1:30:00 5.0(18:00) 8.05(11:11)
  Strength Training2 40:00
  Stretching1 5:00
  Total5 8:22:00 36.0 57.94 1500
averages - sleep:6.8 rhr:58 weight:157.2lbs

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Sunday Dec 16, 2007 #

Running (Indoor track) 1:12:00 [3] 8.0 mi (9:00 / mi)
slept:7.0 weight:158lbs (injured)

Ran on an indoor track. Varied the pace but ran 9 miles. Ran one mile slower as I ran with my neice, hoping to get her interesed in fitness. Was able to get a good nights sleep after taking an all night flight from Seatte to Baltimore Friday Night / Saturday morning.

Forgot the HR monitor when I left for the gym.

Still experienceing hamstring problems in left leg. Definately need to see a massage therapist when I get home.

Strength Training (core strength) 10:00 [2]

Various core exercises.

Stretching warm up/down 5:00 [1]

Mainly focused on stretching hamstring and SI but also worked on back ad rest of legs.

Friday Dec 14, 2007 #

Running (Trail) 1:30:00 [4] 13.0 mi (6:55 / mi)
max:174 rhr:58 slept:6.0 weight:157lbs (injured)

Hamstring still bothersome.

Wednesday Dec 12, 2007 #

Biking (Stationary Bike) 2:00:00 [3]
ahr:152 max:165 rhr:57 slept:6.0 weight:156lbs

Couldn'y make the outdoor cycling scheduled so I opted for indoor as an alternaive

Tuesday Dec 11, 2007 #

Biking hills (Mountain Biking) 1:25:00 [4] 10.0 mi (8:30 / mi) +1500m 5:48 / mi
rhr:58 slept:8.0 weight:158lbs (injured)

Tiger Summit Parking lot up the fire road to Preston (4 miles round trip) back down to the parking lot up the other Fire road to Poo Poo Point (6 miles round trip). Snow and ice on both roads. Approximatley 1500 feet of elevation gain.

Little bit of a hamstring problem, recurring but some days are worse than others.

Monday Dec 10, 2007 #

kayak 1:30:00 [2] 5.0 mi (18:00 / mi)

Easy pace. Night kayak. Temps in the mid thirties, but we had sufficient gear to keep warm.

Kayak put in was in Bellevue (exit 9 off I-90). We made a loop around the area and then headed out to Lake Washington.

The inside loop was very shallow and we got stuck on a sand bar at one point. Plenty of beavers, ducks and egrets to keep us on our toes.

Strength Training (Core) 30:00 [5]

This was quite possibly one of the hardest core training workouts I have done. (I don't do very much core only workouts)

15 exercises, 10 reps each.

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