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Training Log Archive: kandersen

In the 7 days ending Dec 23, 2007:

activity # timemileskm+m
  Running2 1:30:13 9.5(9:30) 15.29(5:54)
  Biking1 1:10:00
  Strength Training1 3:10
  Total2 2:43:23 9.5 15.29

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Wednesday Dec 19, 2007 #

Biking (Stationary Bike) 1:10:00 [4]

Spinning bike today. Used one of my programs from class. Combiation of hills, flats, sprints, and jumps. 5 minute warm up and 5 minute cool down. Times below are approximates but are pretty close to actual song lengths some may have been longer or shooter. Workout lasted for 1 hour and 10 minutes total.

1 five minute warm up (easy spin to get legs warned up)
3 five minute hills (seated to begin and ended up standing for last minute)
2 three minute hill (standing, 70, 80, 90 percent of max effort)
2 six minute sprint (alternaing 30 seconds all out 30 seconds moderate pace)
1 six minute sprint (alternating 30 second on, 20 second off, 20 second on 20 second off, 15 second on 15 second off...)
2 five minute jumps
2 five minute road pace
1 five minute cool down

Running (Treadmill) 29:09 [3] 3.0 mi (9:43 / mi)
(injured)

Hamstring still an issue when running, but was not an issue during spinning.

Went right from spinnig to treadmill therefore I did not add in a warm up on the treadmill. Cool down was streching afterwards.

I dislike runnig indoors on the treadmill as it is more like a chore and I can't really get into it. Much prefer running outside.

Tuesday Dec 18, 2007 #

Note

Slacked off today

Monday Dec 17, 2007 #

Strength Training (Core) 3:10 [3]

Around the world 10X15

Running (Road) 1:01:04 [3] 6.5 mi (9:24 / mi)

Cold day to run. Hamstring still proves to be an issue.

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