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Training Log Archive: iriharding

In the 7 days ending Jun 12, 2010:

activity # timemileskm+m
  Road Biking1 1:20:00 24.0(3:20) 38.62(2:04) 120
  Swimming3 1:09:32 1.99(34:58) 3.2(21:44)
  Balance ball work out3 1:00:00
  Hiking1 35:00 2.17(16:06) 3.5(10:00)
  Trail running2 29:31 3.48(8:29) 5.6(5:16) 70
  muscle specific exercises3 18:00
  Total10 4:52:03 31.64 50.92 190
averages - weight:148.5lbs

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SuMoTuWeThFrSa

Saturday Jun 12, 2010 #

10 AM

Road Biking 1:20:00 intensity: (20:00 @3) + (1:00:00 @4) 24.0 mi (3:20 / mi) +120m 3:17 / mi

to pine pt and back via hills before the rain
11 AM

Trail running 15:00 [3] 2.8 km (5:21 / km) +30m 5:05 / km
shoes: Salomon wings bright green

6 PM

Swimming 25:02 [3] 1.2 km (20:52 / km)
weight:148.5lbs

500m fr + 200m br + 500m free + 50 cooldown

Friday Jun 11, 2010 #

7 AM

Balance ball work out (upper body) 20:00 [1]

crappy wet morning so exercised inside

muscle specific exercises (shoulder) 8:00 [3]

full shoulder exercises (10 reps 45 deg lifts @ 4 and 8 , both floor lifts , side twist ), + arm curls 20 @ 4, 10 @ 8 , 10 @ 20
12 PM

Hiking 35:00 [1] 3.5 km (10:00 / km)
shoes: Salomon wings bright green

walk around BCreek at lunch between rain showers
5 PM

Swimming 22:30 [3] 1.0 km (22:30 / km)

5 x (100m fr + 100m br) at Shoreview Y after work

Wednesday Jun 9, 2010 #

7 AM

Trail running 14:31 [3] 2.8 km (5:11 / km) +40m 4:50 / km
shoes: Salomon wings black

KA run before breakfast

Balance ball work out (ABS) 20:00 [1]

muscle specific exercises (L shoulder) 5:00 [2]

2 x ( 20 x 4 lb + 10 x 8lb)-

Monday Jun 7, 2010 #

muscle specific exercises (L shoulder) 5:00 [1]

4 lb x 20 x2 , 8lb x 5 x 2
7 AM

Balance ball work out (lower body) 20:00 [2]

Sunday Jun 6, 2010 #

11 AM

Swimming 22:00 [3] 1.0 km (22:00 / km)

5 x (100m fr + 100m br) at Shoreview Y

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