Saturday Jul 5 |
 | Orienteering 1:45:00 [3] | |
| shoes: Nike Air Monarch III |
| orienteering training at Arthur Pack Park |
Friday Jul 4 |
| Walking/Running 25:00 [2] | |
| shoes: Nike Air Monarch III |
| 25 min walk |
| Strength training 10:00 [5] | |
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| rotating grip pushups 15-15-12-11-13 (RI=2:30) couldn't do the last set of 15, back up some more |
| Stretching 20:00 [1] | |
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| Swimming 20:00 [1] | |
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| Note | |
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| BMR=1840 MA=39 |
Thursday Jul 3 |
| Walking/Running 25:00 [3] | |
| shoes: Nike Air Monarch III |
| 5:00 warmup walk, 15 min fartlek (run up to 145 HR, walk down to 125 HR) 5 min cooldown walk |
| Stretching 10:00 [1] | |
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Wednesday Jul 2 |
| Stretching 20:00 [1] | |
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| Walking/Running 25:00 [2] | |
| shoes: Nike Air Monarch III |
| walked 25:00 |
| Strength training 6:00 [5] | |
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| rotating grip pushups 15-13-12 (RI=1:30), couldn't complete the set today after about 3 weeks off, need to backtrack some |
Tuesday Jul 1 |
| Walking/Running 45:00 [3] | |
| shoes: Nike Air Monarch III |
| warmup walk 5:00, fartlek 35:00 (ran up to 145 HR, then walk down to 125HR, repeat), cooldown walk 5:00 |
| Stretching 20:00 [2] | |
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| Strength training 8:00 [3] | |
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| crunches 15-12-11-10-15 (RI 1:00) |