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Training Log Archive: coach ld

In the 1 days ending Nov 29, 2019:

activity # timemileskm+m
  weight room1 40:00
  cycling1 35:00 7.46(4:42) 12.0(2:55)
  trail Run1 20:00 1.24(16:06) 2.0(10:00)
  Total2 1:35:00 8.7 14.0

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Fr

Friday Nov 29, 2019 #

11 AM

cycling (road) 35:00 [3] 12.0 km (2:55 / km)

Chilly spin at lunch hour from the school.

trail Run (Bolton Camp) 20:00 [3] 2.0 km (10:00 / km)

Slow jog on the Bolton Camp trail before school started.
3 PM

weight room 40:00 [3]

Strength/endurance circuit with skiers:
2 sets > @ 50 lbs 20 x double poling with pulleys, 20 reps triceps ext.
@60lbs lat pull downs, and seated rowing x 15
@70lbs x 20 squat machine
@40lbs x 15 quad ext., @30lbs hamstring curls x 15

body bar - x 10 each foot: twists, 1/2 squats, teapots

planks front, side
table top extensions
push ups

stretching

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