Training Log Archive: jen_luebkeIn the 7 days ending Dec 13, 2009:
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Friday Dec 11, 2009 #
run 25:00 [3] 3.0 mi (8:20 / mi)
8' w/u from 857 to 830
1' at incline, 1' at 1% up to 5% by whole numbers did 5 twice and back down at 815 pace. Topped it off by about a half mile at 730 pace. Felt really easy.
1' at incline, 1' at 1% up to 5% by whole numbers did 5 twice and back down at 815 pace. Topped it off by about a half mile at 730 pace. Felt really easy.
Thursday Dec 10, 2009 #
run 25:00 [3] 3.0 mi (8:20 / mi)
3' at 857, 2' at one click faster, 1' at one click faster, 3', 2', 1' repeated down to 740 pace
Hyatt workout.
Hyatt workout.
core work 20:00 [3]
Core with ball on incline bench
Stretch band shoulder work
Stretch band shoulder work
Tuesday Dec 8, 2009 #
swim 1:00:00 [3] 3.0 km (20:00 / km)
1200 w/u
4x(4x50x50'' followed by 200x3:10 fast)
50s all sub 40'', 200 went 2:36, 2:36, 2:33, 2:34
200 odd for cool down
sore from lifting yesterday
4x(4x50x50'' followed by 200x3:10 fast)
50s all sub 40'', 200 went 2:36, 2:36, 2:33, 2:34
200 odd for cool down
sore from lifting yesterday
lift 30:00 [3]
EIE
shoulder exercises, leg band work walking sideways across the room, 5 lb weight work, squats, stretch for the last 10'
shoulder exercises, leg band work walking sideways across the room, 5 lb weight work, squats, stretch for the last 10'
run 30:00 [3] 3.5 mi (8:34 / mi)
TM w/ Lins
15' w/u at between 857 and 834
1' at 1%, 1' @ 2%, 1' @ 1%, ...up to 5%, and back down
15' w/u at between 857 and 834
1' at 1%, 1' @ 2%, 1' @ 1%, ...up to 5%, and back down
Monday Dec 7, 2009 #
run 22:30 [3] 2.5 mi (9:00 / mi)
400m at 1%, 1.5, 2, 1, 2, 2.5, 1, 2.5, 3, 1
lift 20:00 [3]
2 sets of 12 of bench (45), lat pull downs, seated row, side ups, back extensions
core work 10:00 [3]
Ball abs with Meg