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Training Log Archive: kri

In the 7 days ending Dec 5, 2010:

activity # timemileskm+m
  Rehab8 4:57:52
  Bike2 1:19:13 10.18 16.39 459
  Gym3 25:30
  Run2 25:18 2.22 3.57 109
  Total10 7:07:53 12.4 19.96 568
  [1-5]10 7:03:53

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MoTuWeThFrSaSu

Sunday Dec 5, 2010 #

9 AM

Rehab warm up/down (strength & stretches) 4:00 [1]
(injured)

Run (road) 8:59 [3] 1.68 km (5:21 / km) +44m 4:44 / km
ahr:153 max:168 (injured) shoes: Nike Span 6

Rehab (strength & stretches) 40:00 [1]
(injured) shoes: Nike Span 6

Gym 10:00 [2]
(injured) shoes: Nike Span 6

Run (trail & grass) 9:55 [3] 1.89 km (5:15 / km) +65m 4:29 / km
ahr:157 max:169 (injured) shoes: Nike Span 6

Rehab (stretches) 2:00 [0]
(injured)

Saturday Dec 4, 2010 #

Note

1 PM

Bike warm up/down (XC/road) 36:58 [1] 8.55 km (13.9 kph) +145m
ahr:114 max:175 (injured) shoes: Poison Zyankali XT 2010

Bike hills (XC) 17:45 [3] 4.89 km (16.5 kph) +231m
ahr:164 max:190 (injured) shoes: Poison Zyankali XT 2010

Bike warm up/down (XC) 16:30 [2] 2.95 km (10.7 kph) +83m
ahr:130 max:186 (injured) shoes: Poison Zyankali XT 2010

8 PM

Rehab (strength & stretches) 15:00 [1]
(injured)

Friday Dec 3, 2010 #

12 AM

Rehab warm up/down (stretches) 2:00 [0]
(injured)

Gym 3:30 [2]
(injured)

10 PM

Bike hills (road) 8:00 [4]
(injured)

11 PM

Run warm up/down (road) 3:20 [2]
(injured) shoes: Nike Span 6

Rehab warm up/down (elliptical) 5:00 [2]
ahr:142 max:163 (injured) shoes: Nike Span 6

Rehab (elliptical) 45:00 [4]
ahr:181 max:186 (injured) shoes: Nike Span 6

Run warm up/down (road) 3:04 [3]
ahr:159 max:183 (injured) shoes: Nike Span 6

Rehab (stretches & strength) 4:00 [1]
(injured)

Thursday Dec 2, 2010 #

4 PM

Rehab warm up/down (elliptical) 10:00 [3]
ahr:164 max:180 (injured) shoes: Nike Span 6

Rehab intervals (elliptical) 24:00 [5]
ahr:192 max:206 (injured) shoes: Nike Span 6

Rehab intervals (elliptical) 5:00 [4]
ahr:186 max:206 (injured) shoes: Nike Span 6

Rehab warm up/down (elliptical) 10:00 [4]
ahr:178 max:206 (injured) shoes: Nike Span 6

Rehab (strength & stretches) 5:22 [1]
(injured) shoes: Nike Span 6

Wednesday Dec 1, 2010 #

5 PM

Rehab (strength & stretches) 53:00 [2]
(injured) shoes: Nike Span 6

Gym 12:00 [2]
(injured)

Tuesday Nov 30, 2010 #

8 AM

Rehab warm up/down (elliptical) 10:00 [3]
ahr:147 max:159 (injured) shoes: Nike Span 6

Rehab intervals (elliptical) 24:00 [5]
ahr:187 max:205 (injured) shoes: Nike Span 6

Rehab intervals (elliptical) 6:00 [4]
ahr:185 max:205 (injured) shoes: Nike Span 6

Rehab warm up/down (elliptical) 8:30 [3]
ahr:156 max:176 (injured) shoes: Nike Span 6

Note
(injured)

Monday Nov 29, 2010 #

7 AM

Rehab (strength & stretches) 25:00 [1]
(injured)

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