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Training Log Archive: evancuster

In the 7 days ending Dec 29, 2013:

activity # timemileskm+m
  Walking6 4:08:55 14.98(16:37) 24.1(10:20) 70
  Running2 40:00 3.98(10:04) 6.4(6:15) 62
  Weight training upper bod2 40:00
  Dynamic warmup2 30:00
  Exercycle1 27:00
  Rolling2 10:00
  Total7 6:35:55 18.95 30.5 132
averages - sleep:7.6 weight:75.1kg

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Sunday Dec 29, 2013 #

Rolling 5:00 [3]

Dynamic warmup 15:00 [3]

Walking 30:00 [3] 3.0 km (10:00 / km)

Exercycle 27:00 [5]
ahr:131 max:159

5 min warm up, 5 min plateau, 1 min ascending hills x4, 1 min sprint intervals x 3, 2 min cool down

Saturday Dec 28, 2013 #

Running (Intervals) 20:00 [5] 3.2 km (6:15 / km) +30m 5:58 / km
ahr:143 max:177 slept:7.75 weight:75.7kg

1 min intervals x 10 on north bluff trail with 1 min rest walks. Good effort. Averaged about 4.5 min/k running.

Weight training upper bod 10:00 [3]

Dynamic warmup 15:00 [3]

Rolling 5:00 [3]

Walking 20:00 [3] 2.0 km (10:00 / km)

Friday Dec 27, 2013 #

Walking 58:55 [2] 5.1 km (11:33 / km) +70m 10:49 / km
ahr:85 max:122

Walk south bluff trail with Jill.

Thursday Dec 26, 2013 #

Walking 50:00 [3] 5.0 km (10:00 / km)

Wednesday Dec 25, 2013 #

Walking 30:00 [3] 3.0 km (10:00 / km)
slept:8.2 weight:74.6kg

Running 20:00 [5] 3.2 km (6:15 / km) +32m 5:57 / km
ahr:145 max:177

Added an extra min at fastest rate, 4.6 min/k.

Tuesday Dec 24, 2013 #

Weight training upper bod 30:00 [3]
slept:7.3 weight:75.1kg

Free weight routine.

Monday Dec 23, 2013 #

Walking 1:00:00 [3] 6.0 km (10:00 / km)
slept:7.2 weight:75kg

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