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Training Log Archive: iriharding

In the 7 days ending Nov 22, 2014:

activity # timemileskm+m
  Swimming5 2:15:00 4.37(30:56) 7.03(19:13)
  Misc Outdoor activities ( sailing , etc)1 30:00
  Treadmill1 20:00 2.0(10:00) 3.22(6:13) 80
  Gym workout (wts etc)1 15:00 3.0(5:00) 4.83(3:06)
  Trail running1 8:30 1.0(8:30) 1.61(5:17)
  muscle specific exercises1 7:30
  Total8 3:36:00 10.37 16.68 80
averages - weight:156.2lbs

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SuMoTuWeThFrSa

Saturday Nov 22, 2014 #

muscle specific exercises (Planks) 7:30 [3]

5 PM

Swimming 31:00 [3] 1.6 km (19:22 / km)

600m warm up
3x (200m free ,100m ba) w fins
100 m warm down

Friday Nov 21, 2014 #

7 AM

Swimming 32:00 intensity: (24:00 @3) + (8:00 @4) 1.63 km (19:42 / km)
weight:156.2lbs

600 y warm up
6 x fr w/fins (100 y fast 120,122,123,124,120,120 + 100y slow)

Wednesday Nov 19, 2014 #

8 PM

Swimming 16:00 [3] 0.8 km (20:00 / km)

At Augusta Y
9 PM

Trail running 8:30 [3] 1.0 mi (8:30 / mi)

Indoor track at Augusta Y

Monday Nov 17, 2014 #

7 AM

Swimming 22:00 [3] 1.2 km (18:20 / km)

Sunday Nov 16, 2014 #

Misc Outdoor activities ( sailing , etc) (Snow shoveling ) 30:00 [3]

Decks and driveway
8 AM

Treadmill 20:00 [3] 2.0 mi (10:00 / mi) +80m 8:54 / mi

Gym workout (wts etc) (stationary bike) 15:00 [3] 3.0 mi (5:00 / mi)

Swimming 34:00 intensity: (30:00 @3) + (4:00 @4) 1.8 km (18:53 / km)
weight:156.2lbs

600 y warm up 140 pace
600 y legs only
600y w fins (100y fast 127,122,126 , 100y slow alternate)
200y warm down (free , fly)

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