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Training Log Archive: Russell

In the 7 days ending Oct 1, 2006:

activity

time

miles

Strength

2:10:00

Running

1:20:02

11.74

(6:49)

18.89

(4:14)

270

Stationary bike

5:00

Total

3:35:02

11.74

18.89

270

averages - weight:151.7lbs

1:05

0:00

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Sunday Oct 1, 2006 #

Stationary bike warm up/down 5:00 [1]
weight:151lbs

Strength 40:00 [1]

Vertical leg-hip raises.
Dumbell bench press 12x2x25 9x2x45
Dumbell upright row 12x2x15 10x2x25
Leg press 12x6 11x12 3x13
Seated row 12x2x40 7x2x75
Seated leg curl 12x60 8x120
Triceps extension 12x2x20 7x2x40
Curl 12x2x15 12x2x25 6x2x30

Saturday Sep 30, 2006 #

Running 40:02 [3] 5.3 mi (7:33 / mi) +270m 6:31 / mi
shoes: new NB

Rancho San Antonio with Matt and Peter.

Thursday Sep 28, 2006 #

Running tempo 20:00 [4] 3.13 mi (6:23 / mi)
weight:154lbs shoes: Asics GEL-1100

Treadmill.

Strength 45:00 [1]

Vertical leg-hip raises.
Dumbell bench press 12x2x25 8x2x45
Dumbell upright row 12x2x15 6x2x30
Leg press 12x6 9x12
Seated row 12x2x35 11x2x70 8x2x75
Seaed leg curl 12x60 10x120
Triceps extension 12x2x20 7x2x40
Dumbell curl 12x2x15 12x2x25 6x2x30

Monday Sep 25, 2006 #

Running 20:00 [4] 3.31 mi (6:03 / mi)
weight:150lbs shoes: Asics GEL-1100

Treadmill.

Strength 45:00 [1]

Vertical leg hip raise
Dumbell bench press 12x2x20, 15x2x35, 13x2x40
Dumbell upright row 12x2x20, 8x2x30
Leg press 12x6, 12x11
Seated row 12x2x40 8x2x70
Seated leg curl 12x60 13x120
Triceps extension 12x2x25 13x2x35 11x2x40
Dumbell curl 12x2x15 10x2x25

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