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Training Log Archive: Russell

In the 7 days ending Nov 26, 2006:

activity # timemileskm+m
  Strength3 2:35:00
  Running2 40:00 6.2(6:27) 9.98(4:01)
  Elliptical1 5:00
  Total3 3:20:00 6.2 9.98
averages - weight:151.3lbs

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Sunday Nov 26, 2006 #

Running tempo 20:00 [4] 3.18 mi (6:17 / mi)
weight:149lbs shoes: Asics GEL-1100

treadmill

Strength 55:00 [1]

Vertical leg-hip raises
Dumbell upright row 12x2x20 8x2x35
Bench press 0x140 1x135 5x115
Seated row 12x2x40 10x2x75 7x2x80
Seated fly 12x70 11x135 4x145
Dumbell curl 12x2x15 10x2x30 4x2x35
Triceps extension 12x2x25 5x2x50

Friday Nov 24, 2006 #

Elliptical warm up/down 5:00 [2]
weight:154lbs

Strength 45:00 [1]

Dumbell upright row 12x2x15 14x2x30 8x2x35
Dumbell bench press 12x2x25 9x2x50
Seated row 12x2x40 10x2x75 6x2x80
Vertical leg-hip raises
Triceps extension 12x2x25 9x2x50
Dumbell curl 12x2x15 10x2x30 4x2x35

Monday Nov 20, 2006 #

Running tempo 20:00 [4] 3.02 mi (6:37 / mi)
weight:151lbs shoes: Asics GEL-1100

treadmill

Strength 55:00 [1]

Vertical leg-hip raises
Dumbell bench press 12x2x25 13x2x45 8x2x50
Dumbell upright row 12x2x15 11x2x30 6x2x35
Seated fly 12x70 9x135
Seated row 12x2x40 10x2x75 6x2x80
Triceps extension 12x2x25 3x2x50
Dumbell curl 12x2x15 10x2x30

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