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Training Log Archive: kwilliams

In the 31 days ending Jul 31, 2005:

activity # timemileskm+m
  biking14 8:20:40
  running10 6:02:04
  cardio5 4:10:23
  aerobic4 2:57:00
  stairclimb3 1:50:00
  core-strength9 1:37:00
  hiking1 1:20:00
  weight training3 1:13:00
  swimming1 15:00
  Total24 27:45:07
averages - sleep:6 weight:68kg

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Sunday Jul 31, 2005 #

cardio 1:00:23 [3]
shoes: Saucony Red

core-strength 10:00 [3]
shoes: Saucony Red

Abs

Saturday Jul 30, 2005 #

Note
(rest day)

Rest day...second of the week. A little break after the parents were all here, while trying to work and train at the same time.

Friday Jul 29, 2005 #

stairclimb 30:00 [3]
shoes: Saucony Red

running 26:25 [3]
shoes: Saucony Red

Incline the whole way.

weight training 22:00 [3]
shoes: Saucony Red

Shoulders, quads, hams and core.

Thursday Jul 28, 2005 #

biking 35:00 [3]
shoes: Saucony Red

core-strength 16:00 [3]
shoes: barefoot/socks

Wednesday Jul 27, 2005 #

hiking 1:20:00 [1] *

On Marstrand Island with Dad, Harry, and Jason

Monday Jul 25, 2005 #

stairclimb 40:00 [3]
shoes: Saucony Red

at the gym with jason, dad and Harry

biking 20:00 [3]
shoes: Saucony Red

core-strength 6:00 [3]
shoes: Saucony Red

just abs

Sunday Jul 24, 2005 #

biking 58:00 [3]
shoes: Ice Bug 1

Saturday Jul 23, 2005 #

running 23:00 [3]
shoes: Saucony Red

Morning workout - humid

cardio 1:00:00 [3]
shoes: Saucony Red

core-strength 6:00 [3]
shoes: Saucony Red

Friday Jul 22, 2005 #

aerobic 56:00 [2]
shoes: barefoot/socks

Thursday Jul 21, 2005 #

Note
(rest day)

Parents arrival

Wednesday Jul 20, 2005 #

biking 1:06:38 [3]
shoes: Ice Bug 1

From Chalmers over Guldheden to Molndal, then over near Frölanda then home.

Tuesday Jul 19, 2005 #

biking 38:00 [3]
shoes: Ice Bug 1

running 22:12 [3]
shoes: Ice Bug 1

weight training 24:00 [4]
shoes: Ice Bug 1

With "coach" Jason. Did lunges again for the first time in a long while. Will be interesting to see how sore I am tomorrow. Although Jason also helps me stretch, which is a good combatant to the soreness.

core-strength 10:00 [3]
shoes: barefoot/socks

At home, while watching Celeb. Poker Showdown - the final!

Monday Jul 18, 2005 #

cardio 1:00:00 [3]
shoes: Saucony Red

Sunday Jul 17, 2005 #

biking warm up/down 40:00 [3]
shoes: Saucony Red

To and from Delsjön for a run.

running 1:00:02 [3]
shoes: Saucony Red

Delsjön loop around the lake, over the swamp, etc.

Saturday Jul 16, 2005 #

Note
(rest day)

Rest day included some nice walks around the city, and putting together the IKEA waredrobe, which also meant moving furniture around all over the place. Very changable weather day, glad it was my day off!

Friday Jul 15, 2005 #

biking 17:00 [3]
shoes: Ice Bug 1

running warm up/down 15:00 [3]
shoes: Ice Bug 1

Pre-weight training with Jason

weight training 27:00 [3]
shoes: Ice Bug 1

Mostly upper body. Legs still recovering from yesterday's hill workout.

Thursday Jul 14, 2005 #

running warm up/down 31:07 [3]
shoes: Saucony Red

To and from our favorite hill, with some extra cool down loops around the field.

running hills (intervals) 28:08 [5]
shoes: Saucony Red

With Helen on our favorite hill...doing the long version. 6x, plus an extra ½ (upper half). Perfect weather. Feeling stronger and getting further than the last time we did this workout. It is amazing how dead one feels on the upper half of the hill though after the steep ascent on the lower bit. Great Birthday workout!
C • Happy Birthday! 4

biking 16:00 [3]
shoes: Saucony Red

Butt really sore from aerobics yesterday! Felt it during the downhill part of the hills!

Wednesday Jul 13, 2005 #

aerobic 1:00:00 [2]
weight:68kg shoes: barefoot/socks

A lower intensity but muscle strengthening workout today...a little rest before hill workout tomorrow with Helen. Legs have been really achy lately.

Tuesday Jul 12, 2005 #

cardio 1:00:00 [3]
shoes: Ice Bug 1

biking 22:00 [3]
shoes: Ice Bug 1

Monday Jul 11, 2005 #

running 52:15 [3]
slept:7.0 shoes: Saucony Red

Run from work up to Ängs and up the "ocean view" trail to the tower, then back down, over to Slottskogen and home. Warm, humid, and strong sun. Arms feeling like lead weights, but legs felt okay. The big hills weren't too bad.

core-strength 10:00 [3]
shoes: barefoot/socks

Abs while watching Sex and the City...season 6.

Sunday Jul 10, 2005 #

Note
(rest day)

Jase and I took the tram out to Saltholmen; was going to go swimming, but a bit too many boats. Feeling really drained as well (work catching up to me!). Ended up being a second rest day of the week. Or maybe I am just getting old...entering a new decade.
C • Happy Birthday?!? 5

Saturday Jul 9, 2005 #

biking 50:25 [4]
shoes: Ice Bug 1

Went exploring, trying to find the route out to Saltholmen from home, but ending up heading back (getting a bit late/dark - started a bit late too, because of work event until 18); and then off paved trail through an extention of Slottskogen.

Thursday Jul 7, 2005 #

biking 38:00 [3]

aerobic 21:00 [3]
shoes: barefoot/socks

Multiple areas.

Wednesday Jul 6, 2005 #

stairclimb 40:00 [4]
shoes: Saucony Green

running 20:00 [3]
shoes: Saucony Green

Cool down from Stairclimbing

core-strength 16:00 [3]
shoes: barefoot/socks

Abs and back at home while watching America's Next Top Model (its cheesy, I know) while Jason did his Swedish Homework

Tuesday Jul 5, 2005 #

biking 10:00 [3]

cardio 10:00 [3]
shoes: Saucony Green

Rowing - racing Jason at the gym.

running 50:12 [3]
shoes: Saucony Green

core-strength 5:00 [3]
shoes: Saucony Green

abs only - at gym.

Monday Jul 4, 2005 #

biking 57:37 [3]
shoes: Ice Bug 1

hilly.

Sunday Jul 3, 2005 #

running 33:43 [3]
slept:5.0 shoes: Saucony Green

Morning run..warm.

aerobic 40:00 [1]
shoes: barefoot/socks

core-strength 18:00 [3]
shoes: barefoot/socks

swimming 15:00 [3]
shoes: barefoot/socks

Ocean swimming after the run. Dodging the jellyfish - though I am told that the variety around this time of year are harmless.
C • 5

Saturday Jul 2, 2005 #

biking 32:00 [3]
shoes: Ice Bug 1

Meant to do a longer ride, but offered a trip out to the ocean, so cut it short.

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