|
| Date |
Title |
Details |
Jul 19 2011
Afternoon |
Act. Wmp, 6 mile relaxed run, WD, stretch |
6.0 mi
46:44
Run
|
Jul 19 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 4 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
5.0 mi
34:42
Run
|
Jul 19 2011
Morning |
6x110m hill strides |
0.9 mi
6:45
Run
|
Jul 18 2011
Afternoon |
Act. Wmp, 5 mile relaxed run, stretch |
5.0 mi
40:02
Run
|
Jul 18 2011
Afternoon |
Bike Wmp + WTS #1 + jump rope + Bike Cdn |
Weights
|
Jul 18 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 4 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
5.0 mi
34:23
Run
|
Jul 18 2011
Morning |
6x100m form strides |
0.4 mi
1:40
Run
|
Jul 17 2011
Afternoon |
Sewage Treatment Plant (1/2 Marathon) bike ride + light stretching |
13.1 mi
41:08
Bike
|
Jul 16 2011
Morning |
Act. Wmp, 15 mile long run @ New River Trail, WD, stretch, roller, ice (10 mins) |
15.0 mi
1:48:43
Run
|
Jul 15 2011
Afternoon |
Bike Wmp, Act. Wmp, 2 mile shake-out, stretch, Bike Cdn |
2.0 mi
19:08
Run
|
Jul 15 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 3 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
4.0 mi
26:14
Run
|
Jul 14 2011
Afternoon |
Act. Wmp, 6.5 mile Rec Run, stretch |
6.5 mi
55:30
Run
|
Jul 14 2011
Morning |
Bike Wmp + WTS #2 |
Weights
|
Jul 14 2011
Morning |
40 min pool wkout + Bike Cdn |
Swim
|
Jul 13 2011
Morning |
Act. Wmp, 90 min long run @ Explore Park, stretch, rope stretch, ice (10 mins) |
10.8 mi
1:30:00
Run
|
Jul 12 2011
Afternoon |
Bike Wmp, 400j, Act. Wmp, 800j, basic drills, 6x100m form strides, 4 miles relaxed, WD, stretch, Bike Cdn |
5.15 mi
40:37
Run
|
Jul 12 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 3.55 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
4.55 mi
31:54
Run
|
Jul 11 2011
Afternoon |
Bike Wmp + WTS #1 + jump rope + Bike Cdn |
Weights
|
Jul 11 2011
Afternoon |
Act. Wmp, 4.5 miles relaxed, stretch |
4.5 mi
40:03
Run
|
Jul 11 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 3 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
4.0 mi
28:19
Run
|
Jul 11 2011
Morning |
6x110m hill strides |
0.9 mi
6:45
Run
|
Jul 10 2011
Afternoon |
Act. Wmp, 80 min long run @ Green Hill Park, stretch, ice (10 mins) |
10.0 mi
1:20:00
Run
|
Jul 09 2011
Afternoon |
Bike Wmp, Act. Wmp, 4 mile relaxed run, WD, stretch, Bike Cdn |
4.0 mi
29:30
Run
|
Jul 09 2011
Afternoon |
6x100m form strides |
0.4 mi
1:45
Run
|
Jul 09 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 4 mile tempo, 1/2 mile ez, stretch, 20-15-10, Bike Cdn |
5.0 mi
31:45
Run
|
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