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Training Log Archive: DWildfogel

In the 1 days ending Sep 21, 2023:

activity # timemileskm+m
  Walking2 37:43 1.87(20:10) 3.01(12:32) 34
  Strength exercises1 30:00
  Total3 1:07:43 1.87 3.01 34

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Th

Thursday Sep 21, 2023 #

7 AM

Walking 19:43 [3] 1.07 mi (18:26 / mi) +34m 16:48 / mi
ahr:115 max:148

San Anselmo. Extended morning walk at a fast pace with L: Greenfield - Spring Grove - Hillside-Ross Valley - Terrace.

11 AM

Strength exercises 30:00 [4]

Backed off the leg exercises a little in deference to the meet at Berkeley on Sunday.

Interleaved:

hundreds 2x104
leg lifts 2x15,
curls 2x7, 25 lbs
presses 1x7, 1x6, 25 lbs
abductors 2x16
adductors 2x32
side plank 30 secs
clam shells 30 secs
fire hydrant 30 secs
squats 1x8, 15 lbs
low rows 2x32
outward arm rotations w/theraband 1 x 12
one-legged squats 1x8, each leg
Maori walk (ten steps, each direction)

[Strength exercises]

7 PM

Walking 18:00 [2] 0.8 mi (22:30 / mi)

Typical casual paced after-dinner walk: Greenfield-Ross V - Spring Grove - Greenfield.

Time is an estimate.



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