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Training Log Archive: southerncross

In the 7 days ending May 29, 2010:

	activity	#	time	miles	km	+m
	Run	4	4:06:55	2.49	4.0	194
	Walking	2	2:21:52			20
	Stretch	4	1:30:00
	Recovery/rehabilitation	4	42:00
	Weights	1	35:00
	Jumping	1	10:00
	Total	13	9:25:47	2.49	4.0	214
averages - sleep:8.5 weight:90.9kg

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Saturday May 29, 2010 #

Event: North American Rogaine Championships

Run race (4k relay x country) 19:30 [5] 4.0 km (4:53 / km) +50m 4:35 / km
ahr:155 max:165 slept:7.5 weight:91.2kg shoes: Adidas adiStar Salvation

5 AM

Walking (walk with WRC Team ) 2:00:21 [3]
slept:7.5 weight:90.2kg

Friday May 28, 2010 #

7 PM

Recovery/rehabilitation (wobble board) 12:00 [1]
shoes: bare feet

Stretch (general) 25:00 [2]
shoes: bare feet

Thursday May 27, 2010 #

6 PM

Run (walk run intervals run wa) 1:22:11 [3] +62m
ahr:115 max:160 slept:4.0 weight:91.2kg shoes: Adidas adiStar Salvation

Polar data - Own index 130410=47, Tot.Time 7052.25, Tot. KCal 1109.00, KCal/Fat 643/60%, Average HR 115, Exe.Time 0122.11

Walk run to intervals session with Woodstock Runners. Intervals 4*5 minute with 2 minute recovery with warm up and cruise home at RPE 10 - 120 average HR.

Wednesday May 26, 2010 #

8 PM

Stretch (general) 20:00 [1]
shoes: bare feet

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Tuesday May 25, 2010 #

2 PM

Walking (brisk lunch time walk-hil) 21:31 [1] +20m
shoes: Dunlop Volleys #1

6 PM

Run (walk run walk) 52:06 [2] +62m
ahr:100 slept:7.5 weight:90.5kg

checking out distance and elevation to intervals with Woodstock Runners - 62m elevation & 5 return trip plus intervals
Polar data - own index 130410 =47, To. Time 6930.14, Tot. KCal 1102.57, KCal / Fat 226 60%, Average HR 100, Exe Time 00:52.06

Monday May 24, 2010 #

7 PM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

8 PM

Weights (End Ath Edge full) 35:00 [2]
slept:7.5 weight:91.2kg shoes: bare feet

Weight program from Endurance Athletes Edge Week one set

9 PM

Stretch (general) 20:00 [1]
shoes: bare feet

Sunday May 23, 2010 #

7 AM

Stretch (general) 25:00 [1]
shoes: bare feet

Recovery/rehabilitation (lower leg) 10:00 [1]
shoes: bare feet

8 AM

Jumping (baby jumps) 10:00 [1]
shoes: bare feet

1 PM

Run (grass parkland laps) 1:33:08 [2] +20m
weight:91kg shoes: Adidas adiStar Salvation

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