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Training Log Archive: Rcairney

In the 7 days ending Oct 15, 2010:

activity # timemileskm+m
  Strength2 1:10:00
  Work capacity2 1:07:00
  Stamina wod3 50:00 2.5 4.02
  5 rep max1 50:00
  baseline1 15:00
  Rom drills1 10:00
  Pullup, pushup, squat1 15
  Total5 4:22:15 2.5 4.02
  [1-5]5 4:12:15

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Friday Oct 15, 2010 #

8 AM

baseline warm up/down (2x400m run3xbarbell compl) 15:00 [2]
shoes: Pearl izzumi

Strength (Back squat) 20:00 [5]
shoes: Dowin, pedley barbell

Strength (Deallift) 25:00 [5]
shoes: Dowin, pedley barbell

Work capacity (3x15 powercleans,15burpee) 7:00 [4]
shoes: Dowin, pedley barbell

Thursday Oct 14, 2010 #

8 AM

Rom drills warm up/down 10:00 [0]
shoes: Pearl izzumi

Strength (Push press) 25:00 [5]
shoes: Dowin, pedley barbell

Stamina wod (Split jerk) 15:00 [4]
shoes: Dowin, pedley barbell

1 PM

Work capacity (4 x 15 curtis p, 400m run) 1:00:00 [5]
shoes: Pearl izzumi

Stamina wod warm up/down (2.5 mile run) 15:00 [3] 2.5 mi (6:00 / mi)
shoes: Pearl izzumi

Wednesday Oct 13, 2010 #

Pullup, pushup, squat warm up/down (21,15,9) 15 [3] *
shoes: Dowin, pedley barbell

8 AM

5 rep max (Barbell row) 25:00 [4]
shoes: Dowin, pedley barbell

5 rep max (Weighted pullup) 25:00 [4]
shoes: Dowin, pedley barbell

Stamina wod (80% max barbell row x15, ) 5:00 [4]
shoes: Dowin, pedley barbell

Stamina wod (SDHP 75#x100) 15:00 [3] *
shoes: Dowin, pedley barbell

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