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Training Log Archive: iriharding

In the 7 days ending Mar 5, 2016:

activity # timemileskm+m
  Swimming6 3:50:06 6.43(35:47) 10.35(22:14)
  Gym workout (wts etc)5 2:04:00 11.45 18.43 50
  Orienteering1 1:15:00 3.73(20:07) 6.0(12:30) 5033 /34c97%
  Treadmill1 21:00 2.1(10:00) 3.38(6:13) 50
  muscle specific exercises1 10:00
  Total10 7:40:06 23.71 38.16 15033 /34c97%
averages - weight:161lbs

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SuMoTuWeThFrSa

Friday Mar 4, 2016 #

10 AM

Gym workout (wts etc) (stationary bike) 10:00 [3] 2.0 mi (5:00 / mi)

warm up

Gym workout (wts etc) (machines, planks , situ) 15:00 [3]

weights, planks (3 x 1min) push ups 15, balance 45 left, 40 right
11 AM

Swimming 38:06 [3] 1.63 km (23:27 / km)

easy cruise 400y br 400y ba 400y fr
200y br 400y fr w fins

Thursday Mar 3, 2016 #

10 AM

Gym workout (wts etc) (step ) 10:00 [3] 0.45 mi (22:14 / mi) +50m 16:31 / mi

warm up on step machine

Gym workout (wts etc) (machines, planks, situps,) 15:00 [3]

weights + planks (3 x 1min) , push ups (15) and balance exercises (30 sec each leg x 2)

Swimming 40:00 [3] 1.83 km (21:55 / km)
weight:159.6lbs

2x (200 y br + 200 ba + 200 fr)
600 y w/fins easy 145 pace tital 3638
200 y cool down

Wednesday Mar 2, 2016 #

9 AM

Treadmill 21:00 [3] 2.1 mi (10:00 / mi) +50m 9:19 / mi

10 AM

Gym workout (wts etc) (Weights planks push-up ) 15:00 [3]

C • and the mid day workouts be... 4

Swimming 38:00 [3] 1.83 km (20:49 / km)

Easy swim at y

Tuesday Mar 1, 2016 #

10 AM

Gym workout (wts etc) 23:00 [3] 3.0 mi (7:40 / mi)

elliptical machine at Y

Gym workout (wts etc) (weights planks push up) 15:00 [4]

machines
planks (prone w/alternates, 1 min , side w/twist 2 x 1min)
balance (1 leg) 35 sec L, 40 sec R
11 AM

Swimming 35:00 [3] 1.63 km (21:32 / km)

2 x (200y br+ 200y ba + 200 fr) 1205
200 ba w/fins
200 fr w//fins (118,pause 138)
200 warm down

Monday Feb 29, 2016 #

10 AM

Gym workout (wts etc) (stationary bike) 21:00 [3] 6.0 mi (3:30 / mi)

muscle specific exercises (planks , sit ups, push up) 10:00 [3]

Swimming 40:00 [3] 1.63 km (24:37 / km)

300y br 300y ba 400 y free
200 y legs only (some cramping in foot)
3 x (100y w/fins fast 128,127 123 + 100y slow)

Sunday Feb 28, 2016 #

8 AM

Swimming 39:00 [3] 1.83 km (21:22 / km)
weight:162.3lbs

400y br, 400y ba,400y fr 2500
200 y legs only
600 y free w/fins 1005
11 AM

Orienteering 1:15:00 [3] *** 6.0 km (12:30 / km) +50m 12:00 / km
spiked:33/34c shoes: Inov Oroc 340 - yellow

OTNT score O (90 mins) at Wirth to replace Ski to Beer. Set by Julia and Mike.
Snowing at start around 34 degrees. Trails were icy / muddy . Jogged around .Fun time came in 2nd .

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