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Training Log Archive: kwilliams

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  running9 8:32:59 19.87 31.97
  biking12 6:40:00
  hiking4 2:45:00
  cardio3 2:00:13
  yoga1 1:00:00
  stairclimb1 45:00
  strength training2 32:00
  core-strength1 20:00
  Total26 22:35:12 19.87 31.97
  [1-5]25 22:05:12

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Thursday Dec 31, 2009 #

running 47:03 [3]
shoes: Saucony Trail Grid

Hilly run near mum and dad's new home

Wednesday Dec 30, 2009 #

running tempo 43:08 [4] 6.0 mi (7:11 / mi)
shoes: Saucony Trail Grid

Track practice with Tatnall kids

core-strength 20:00 [3]
shoes: Saucony Trail Grid

Drills and core training

Tuesday Dec 29, 2009 #

hiking 30:00 [0]
shoes: Saucony Trail Grid

In the meadows behind mum and dad's new house. COLD!

Monday Dec 28, 2009 #

cardio 50:00 [3]
shoes: Saucony Trail Grid

strength training 22:00 [3]
shoes: Saucony Trail Grid

Arms. Lunges. Ankle training.

Saturday Dec 26, 2009 #

running 58:14 [3] 7.03 mi (8:17 / mi)
shoes: IceBug Normal

Valley Forge Loop with Angelica and Jason - in the POURING rain. We got stopped by a local newspaper wondering ...well... why we were crazy enough to be out running in such weather.

Thursday Dec 24, 2009 #

running 1:02:06 [3]
shoes: IceBug Normal

TNT with Clem, Vadim, Wyatt and Jason through Ridley, etc. A bit heavy in the snow in places :-)

Wednesday Dec 23, 2009 #

yoga 1:00:00 [1]
shoes: barefoot/socks

Morning yoga before flight.

Monday Dec 21, 2009 #

biking 30:00 [3]

Sunday Dec 20, 2009 #

running 59:46 [3]
shoes: Saucony blue

Run in Delsjon with Jase. Dang its cold! Jase had icicles in his beard by the time we got home :-) Lots of people were out ice-skating on the lakes - very Currier & Ives.

Friday Dec 18, 2009 #

Note
(rest day)

This has been a rough work week. Bleck. Looking forward to the holidays! Almost there....

Thursday Dec 17, 2009 #

biking 30:00 [3]

Wednesday Dec 16, 2009 #

biking 30:00 [3]

Tuesday Dec 15, 2009 #

biking 30:00 [3]

Monday Dec 14, 2009 #

hiking 1:00:00 [1]

Sunday Dec 13, 2009 #

running 1:15:59 [3]
shoes: Saucony blue

Saturday Dec 12, 2009 #

hiking 45:00 [1]

stairclimb 45:00 [3]
shoes: Saucony blue

strength training 10:00 [3]
shoes: Saucony blue

Friday Dec 11, 2009 #

biking 30:00 [3]

Thursday Dec 10, 2009 #

biking 45:00 [3]

Wednesday Dec 9, 2009 #

running 1:02:55 [3] 11.0 km (5:43 / km)
shoes: Saucony Orange

Tuesday Dec 8, 2009 #

biking 30:00 [3]

Paper submitted!!

Monday Dec 7, 2009 #

biking 30:00 [3]

More paper yuckiness :-)

Sunday Dec 6, 2009 #

running 1:15:07 [3]
shoes: Saucony Orange

Most of this was a steady pace, except for when Jason started 'chasing down' the guy with the dog on the back segment of 8an (one of the loops in Delsjon) - then we were tempo running (sprinting). Ugh...

Saturday Dec 5, 2009 #

hiking 30:00 [1]
shoes: Saucony Orange

cardio tempo 45:13 [4]
shoes: Asics travel

Friday Dec 4, 2009 #

biking 45:00 [3]

Note

Tina's thesis defense. Insight into what is to come in 1 year's time.

Thursday Dec 3, 2009 #

biking 40:00 [3]

Wednesday Dec 2, 2009 #

biking 30:00 [3]

cardio 25:00 [2]
shoes: Asics travel

Tuesday Dec 1, 2009 #

biking 30:00 [3]
shoes: Saucony Orange

running tempo 28:41 [3]
shoes: Saucony Orange

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