Training Log Archive: Rozy S

In the 7 days ending Jan 2, 2011:

activity

time

miles

running

1:17:00

8.39

(9:11)

13.5

(5:42)

stretching and core work

1:10:00

rowing

55:00

6.34

(8:41)

10.2

(5:24)

Total

3:22:00

14.73

23.7

1:07

0:00

rowing (indoor) 20:00 [4] 4.0 km (5:00 / km)

500m warm up

3 x 1000m 4:23, 4:23, 4:22

500m warm down

stretching and core work 20:00 [3]

running 32:00 [3] 6.0 km (5:20 / km)

run at spittal no more snow which made it easier

stretching and core work 20:00 [2]

rowing (indoor) 15:00 [3] 2.0 km (7:30 / km)

500m warm up, 1000m piece, 500m warm down

running 45:00 [3] 7.5 km (6:00 / km)

didnt time it exactly, just went for a recvery run

stretching and core work 10:00 [3]

rowing (indoor) 20:00 [4] 4.2 km (4:46 / km)

500m warm up
4321 drill- 2228m
2 x 500m -2:07, 2:07
500m warm down

stretching and core work 20:00 [3]

plank wall sit and stretches etc