Training Log Archive: duxmaIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Running 53:25 [3] 9.84 km (5:26 / km) +75m 5:14 / km
shoes: Nike Air Waffle Trainer
Stretching 1:25:00 [3]
Dot drills
http://www.stack.com/2008/11/01/dot-drills-with-th...
Directional (D)
Front and Back (FaB)
FaB 6x6
D 6x6
1circle = front and back
Second :
Lunges
http://www.youtube.com/watch?v=m_RYVmpWDq4
5x10 (+6kg - 3kg in one hand)
Third:
Jump rope
http://www.bodybuilding.com/fun/rossboxing4.htm vijaca
5x30s with 1min pause
5x30s left leg with 1min pause
5x30s right leg with 1min pause
Fourth :
Box Jumps
http://www.muscleandfitness.com/training/legs/box-...
5x6 jumps /30s pause
Fifth :
http://www.youtube.com/watch?v=__zIRNL-ym4
one leg on bench and secon on floor
5x5 (+6kg) / 1min pause......left leg
5x5 (+6kg) / 1min pause......right leg
Sixt :
Dips
http://upload.wikimedia.org/wikipedia/commons/thum...
10x10 with 1' 30'' pause
Running (with friends) 25:15 [3] 4.2 km (6:01 / km) +52m 5:40 / km
shoes: Nike Air Waffle Trainer
Stretching 25:00 [3]
Saturday Sep 29, 2012 #
Bike 1:20:00 [3] 20.81 km (15.6 kph) +208m
Stretching (dips) 22:00 [3]
Friday Sep 28, 2012 #
Running warm up/down 10:01 [3] 2.01 km (4:59 / km) +8m 4:53 / km
shoes: Nike Air Waffle Trainer
Running hills 30:25 [3] 5.28 km (5:46 / km) +181m 4:55 / km
shoes: Nike Air Waffle Trainer
Running warm up/down 5:17 [3] 0.99 km (5:20 / km) +2m 5:17 / km
shoes: Nike Air Waffle Trainer
Stretching 25:00 [3]
Thursday Sep 27, 2012 #
Running (off road) 47:56 [4] 8.0 km (6:00 / km) +101m 5:38 / km
shoes: Nike Air Waffle Trainer
Stretching 20:00 [3]
Wednesday Sep 26, 2012 #
Note
Running long 1:01:12 [2] 11.39 km (5:22 / km) +159m 5:01 / km
shoes: Nike Air Waffle Trainer
Stretching 15:00 [3]
Stretching warm up/down 10:00 [3]
Monday Sep 24, 2012 #
Bike (Going to school) 32:50 [3] 17.23 km (31.5 kph) +50m