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Training Log Archive: CHARLIE-B

In the 7 days ending Dec 9, 2012:

activity # timemileskm+mload
  Gym4 3:51:45119.6
  Running2 2:28:05 16.3(9:05) 26.23(5:39) 25679.0
  Walking2 35:00 1.88(18:39) 3.02(11:35)7.0
  Total7 6:54:50 18.17 29.25 256205.6

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

7 AM

Running warm up/down 10:00 [2] 1.74 km (5:46 / km)
shoes: Brooks Ravenna 3 RED

Treadmill in hotel gym. Cold and threat of rain outside.

Running tempo (Short Tempo) 25:00 [4] 5.09 km (4:55 / km)
shoes: Brooks Ravenna 3 RED

Running warm up/down 10:00 [3] 1.82 km (5:30 / km)
shoes: Brooks Ravenna 3 RED

Walking warm up/down 5:00 [2] 1.02 km (4:54 / km)
shoes: Brooks Ravenna 3 RED

Saturday Dec 8, 2012 #

Event: Florida Orienteering Championships and Bubba Goat Race
 
7 AM

Gym (Cardio) 43:18 [4]

Friday Dec 7, 2012 #

7 AM

Gym (Core) 57:27 [4]

Thursday Dec 6, 2012 #

9 PM

Walking 30:00 [2] 2.0 km (15:00 / km)

Walk round the neighborhood with Chun

Wednesday Dec 5, 2012 #

8 AM

Gym (Stretch) 58:00 [2]

Tuesday Dec 4, 2012 #

7 AM

Running (Long run HMP+19) 1:29:31 intensity: (15 @1) + (3 @2) + (2:45 @3) + (1:17:52 @4) + (8:36 @5) 16.01 km (5:36 / km) +222m 5:14 / km
ahr:158 max:172 shoes: Brooks Ravenna 3 RED

10 mi birthday treat. Goal was 16k @ 5:30/k.

Running warm up/down 13:34 intensity: (1:58 @1) + (3:47 @2) + (5:03 @3) + (2:46 @4) 1.58 km (8:36 / km) +34m 7:46 / km
ahr:136 max:158 shoes: Brooks Ravenna 3 RED

Monday Dec 3, 2012 #

6 AM

Gym (Kenpo) 58:00 [4]

Gym (Abs) 15:00 [5]

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