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Training Log Archive: zach.schroeder

In the 7 days ending Jul 16, 2017:

activity	#	time	miles		km		+ft
Cross Training	3	3:02:44	1.5		2.41
Hiking	1	2:49:40	5.12	(33:08)	8.24	(20:35)	3068
Ultimate Frisbee	2	2:00:00	8.0	(15:00)	12.87	(9:19)
Running	2	1:29:54	11.05	(8:08)	17.78	(5:03)	1917
Total	6	9:22:18	25.67		41.31		4985

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Saturday Jul 15, 2017 #

Hiking 2:49:40 [3] 5.12 mi (33:08 / mi) +3068ft 21:08 / mi

Up Mt. Healy at the entrance of Denali NP and back down
Gallon of water in the pack for weight

Friday Jul 14, 2017 #

Ultimate Frisbee 1:00:00 [3] 4.0 mi (15:00 / mi)

Thursday Jul 13, 2017 #

Cross Training 55:12 [3] 1.5 mi (36:48 / mi)

warm up:
4 rounds:
15 rope jumps
5 walking lunges
5 pu
5 su
100m run

8 rounds:
10m sprint

6 rounds:
20m sprint

4 rounds:
40m sprint

1mi run

10 rounds:
5 pull ups
5 pu
5 wide arm pu
5 su
5 squats

Cross Training 52:22 [3]

5min bike warm up

3 rounds warm up:
5 walking overhead lunges
5 box jumps

9 rounds:
2X heavy squats

6 rounds:
5X military press
5X pull ups

3 rounds:
15X GHD su's
15X back extensions

Wednesday Jul 12, 2017 #

Running 33:24 [3] 3.66 mi (9:08 / mi) +1917ft 6:06 / mi

3 1 mi hill repeats
1 .5mi while waiting for others to finish to avoid swarms of mosquitos

Tuesday Jul 11, 2017 #

Ultimate Frisbee 1:00:00 [3] 4.0 mi (15:00 / mi)

Cross Training 45:02 [3]

5min bike warm up

4 rounds:
10 pu
10 su
10 squats

9 rounds:
2 bb squats increasing weight
2 broad jumps

6 rounds:
5 kb floor press
5 pull ups

Monday Jul 10, 2017 #

Running 35:18 [3] 4.39 mi (8:02 / mi)

Cross Training 30:08 [3]

30X Turkish getups

6 rounds:
6 walking lunges w/75lb kb's
2 explosive jump lunges

6 rounds:
5 bench press
5 chin ups

Running 21:12 [3] 3.0 mi (7:04 / mi)

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