Training Log Archive: noRa

In the 1 days ending Nov 28, 2013:

activity

time

miles

Strength and Conditioning

1:00:00

Cross Trainer

50:00

4.47

(11:11)

7.2

(6:57)

Cycling

24:00

4.78

(5:01)

7.7

(3:07)

Stretching/Physio

20:00

Total

2:34:00

9.26

14.9

[1-5]

2:14:00

2:34

0:00

Cycling warm up/down (Spinning) 4:00 [1] 1.7 km (2:21 / km)

Strength and Conditioning 1:00:00 [3]

Bench Press (37.5kg), Back squat (47.5kg), DB SA row (12-16kg), DB step up and drive (10kg each hand).
3 x 8 exercises 30:15, 1min between.

Cycling warm up/down 20:00 [1] 6.0 km (3:20 / km)

Cross Trainer 50:00 [3] 7.2 km (6:57 / km)

5mins easy at start and 10mins at the end because i wanted to see the end of my tv programme... 4:1 intervals inbetween.

Stretching/Physio 20:00 [0]