Training Log Archive: KanuGirlIn the 7 days ending Apr 23, 2011:
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Friday Apr 22, 2011 #
12 PM
Run (Trail) 1:10:00 [3]
shoes: Mizuno Waves
WU - Easy Run + Technical Focus
Trail - Rattlesnake Point ----> Crawford Lake and back.
Focus on Forwfoot Strike + small steps underneath hips.
Trail - Rattlesnake Point ----> Crawford Lake and back.
Focus on Forwfoot Strike + small steps underneath hips.
Thursday Apr 21, 2011 #
10 AM
Weights (Heavy Endurance) 1:10:00 [4]
DB Chest Press [50's] 4 X 10r
One-Arm Bench Row [75] 4 X 10r, last set 12r
Pullups [+10] Neutral Grip 3 X 10r
Arnies [25's] 3 X 25r
Hamstring Curls [45,55,65] 3 X 15r
Bicep Hammer Curls [25's,30's,30's] 15r,10r,10r
Str Arm LAt Pulls [200] 3 X 20r
One-Arm Bench Row [75] 4 X 10r, last set 12r
Pullups [+10] Neutral Grip 3 X 10r
Arnies [25's] 3 X 25r
Hamstring Curls [45,55,65] 3 X 15r
Bicep Hammer Curls [25's,30's,30's] 15r,10r,10r
Str Arm LAt Pulls [200] 3 X 20r
6 PM
Run (Interval) 40:00 [4]
shoes: Mizuno Waves
Treadmill Interval
0.5mi WU Walk--->Run
5 X 0.5 @ 9.2 / 0.5 Off.
0.5mi WU Walk--->Run
5 X 0.5 @ 9.2 / 0.5 Off.
Wednesday Apr 20, 2011 #
6 AM
Paddle (Paddle Erg) 1:10:00 [3]
WU - 5'
4'/3'/2'/1'/1'/2'/3'/4' / 1'R X 2
SR: 45,50,55,60,60,55,50,45
4'/3'/2'/1'/1'/2'/3'/4' / 1'R X 2
SR: 45,50,55,60,60,55,50,45
4 PM
Run (Aerobic Endurance) 40:00 [2]
shoes: Mizuno Waves
Run steady treadmill @ 7.0.
Tuesday Apr 19, 2011 #
12 PM
Weights (Heavy Endurance) 1:10:00 [4]
Monday Apr 18, 2011 #
6 AM
Paddle (Interval) 1:10:00 [4]
500m WU
5 X 1500m
15 Pullups between pieces
5 X 1500m
15 Pullups between pieces
4 PM
Run (8K Paces) 1:00:00 [5]
shoes: Mizuno Waves
1K WU - Walk ---> 5:00 pace
4:45/4:45/4:30/4:40/4:30/4:45/4:30/4:45 + 200m @ 4:10
1K CD - Walk
4:45/4:45/4:30/4:40/4:30/4:45/4:30/4:45 + 200m @ 4:10
1K CD - Walk