Training Log Archive: KanuGirlIn the 7 days ending Mar 26, 2011:
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Saturday Mar 26, 2011 #
4 PM
Run (Hill/Endurance) 45:00 [3]
(injured) shoes: Mizuno Waves
Run in QC City! Staircase from Hell!
Friday Mar 25, 2011 #
10 AM
Run (Easy Endurance) 35:00 [2]
(injured) shoes: Mizuno Waves
Thursday Mar 24, 2011 #
4 PM
Paddle (Kayak-Erg) 1:10:00 [3]
(injured)
4 X 4',3',2',1' / 1' and 3'R
4' @ 70% 70SR
3' @ 80% 80SR
2' @ 90% 90SR
1' @ 100% 100SR
"Squeeky Wrist" Inflamed Tendon Sheath : (
4' @ 70% 70SR
3' @ 80% 80SR
2' @ 90% 90SR
1' @ 100% 100SR
"Squeeky Wrist" Inflamed Tendon Sheath : (
5 PM
Stretching 15:00 [1]
Wednesday Mar 23, 2011 #
11 AM
Run (JTF RUN) 45:00 [4]
WU: Walk ---> Jog
Km 1-8 (5:00,4:45,4:30,4:30,4:30,4:30,4:45,5:00)
CD: Jog ---> Walk
Km 1-8 (5:00,4:45,4:30,4:30,4:30,4:30,4:45,5:00)
CD: Jog ---> Walk
12 PM
Stretching (Lower Body) 20:00 [1]
Tuesday Mar 22, 2011 #
Cardio (Elliptical) 35:00 [3]
HR: 140-156
Steady L2
Steady L2
10 AM
Cardio (Heavy) 1:20:00 [4]
Pullups [+30,+32.5,+32.5,+32.5] 4 X 5r
One-Arm Rows [90] 6r,5r,6r
Bench Press [125,125,130,130] 6,8,6,6
Deadlift [135,145,145] 10,6,6
Bicep Curls [70] 3 X 8r
Tri X ['6','7','7'] 3 X 20r
One-Arm Rows [90] 6r,5r,6r
Bench Press [125,125,130,130] 6,8,6,6
Deadlift [135,145,145] 10,6,6
Bicep Curls [70] 3 X 8r
Tri X ['6','7','7'] 3 X 20r
Monday Mar 21, 2011 #
8 AM
Cardio (StepMill) 35:00 [3]
L6 every 2' 1' @ L9
Middle 10 @ L6
Middle 10 @ L6
Sunday Mar 20, 2011 #
9 AM
RACE (RUN FOR LIFE 10K) 39:32 [5] 9.0 km (4:24 / km)
3rd Female Overall, 2nd in Age Group.
3 PM
Weights (Endurance) 1:00:00 [3]
DB Bench Press [40,40,50,50's] 4 X 15
Bent Over Rows [60,75,85,85] 4 X 15
Hip Abductions [80] 3 X 15, 1 X 20
Seated One-Arm Cable Rows ['6'] 3 X 15
Incline BB Bench [60] 3 X 15
Lat Raises [15's] 2 X 15
Kneeling LAt Pulls [30 each arm on freemotion machine]
Butt Tucks [roman chair] 1 X 20
Bent Over Rows [60,75,85,85] 4 X 15
Hip Abductions [80] 3 X 15, 1 X 20
Seated One-Arm Cable Rows ['6'] 3 X 15
Incline BB Bench [60] 3 X 15
Lat Raises [15's] 2 X 15
Kneeling LAt Pulls [30 each arm on freemotion machine]
Butt Tucks [roman chair] 1 X 20