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Training Log Archive: roar

In the 1 days ending Sep 29, 2014:

activity # timemileskm+mload
  Rock Climbing1 1:00:006.0
  Running2 41:44 5.03(8:17) 8.1(5:09) 496.5
  Strength1 40:168.1
  Total4 2:22:00 5.03 8.1 4920.5
  [1-5]4 2:20:28

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Mo

Monday Sep 29, 2014 #

Note

September seems to have gone pretty well really. Biggest month in hours since 2011 sometime.
Looking forward to some competitions now in Oct!

Monday - am gym, pm run to climbing, climbing, run hom
Tuesday - crusaders intervals
Wednesday - have opticians appointment. Will be home late. Cycle probably.
Thursday - either hills or mile reps
Friday - am gym
Saturday - NI Champs + training
Sunday - Training
8 AM

Strength 40:16 [2]
shoes: Asics Gel 1170

Feeling pretty tired today.

60s plank
45s side plank
25x calf raises on step
30x side leg raises each side
30x inside leg raises
15x push ups - woo no wrist pain
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
30x back ups
30s x side-to-side back ups
60s one leg lifts
32x crunches
10x platform leg dips
1x10 1 legged bridge extensions
1x10 1 legged bridge raises
10x back extension doggys
10x side lift doggys
20x air cycling

20x 30kg front lat pull downs
20x 30kg back lat pull downs

6x 30kg assisted pull ups
5x 30kg assisted chin ups
5x 30kg assited tricep dips
6 PM

Running 20:36 intensity: (58 @0) + (7:57 @1) + (11:10 @2) + (31 @3) 3.94 km (5:14 / km) +48m 4:56 / km
ahr:135 max:152 shoes: Asics Gel 1170

7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

9 PM

Running 21:08 intensity: (34 @0) + (8:05 @1) + (12:29 @2) 4.16 km (5:05 / km) +1m 5:04 / km
ahr:135 max:146 shoes: Asics Gel 1170

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