|
| Date |
Title |
Details |
Jul 08 2011
Afternoon |
Bike Wmp + WTS #2 + jump rope + Bike Cdn |
Weights
|
Jul 08 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
34:45
Run
|
Jul 08 2011
Morning |
6x110m hill strides |
0.9 mi
6:45
Run
|
Jul 07 2011
Afternoon |
Act. Wmp, 8 mile relaxed run @ Greenfield, stretch, rope stretch, ice (10 mins) |
8.0 mi
1:00:00
Run
|
Jul 07 2011
Morning |
Bike Wmp + 45 min pool wkout + Bike Cdn |
Swim
|
Jul 06 2011
Afternoon |
Act. Wmp, 12 mile long run, stretch, ice (10 mins) |
12.0 mi
1:25:19
Run
|
Jul 05 2011
Afternoon |
Act. Wmp, 4 mile relaxed run, stretch |
4.0 mi
34:31
Run
|
Jul 05 2011
Afternoon |
200j + WD + 200j + WTS #1 + jump rope + stretch |
0.25 mi
1:40
Weights
|
Jul 05 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
34:37
Run
|
Jul 05 2011
Morning |
6x110m hill strides |
0.9 mi
6:45
Run
|
Jul 04 2011
Afternoon |
Act. Wmp, 3 mile relaxed run, stretch |
3.0 mi
24:54
Run
|
Jul 04 2011
Morning |
Act. Wmp, 1/2 mile ez, 4 mile tempo, 1 mile ez, stretch, 20-15-10 |
5.5 mi
38:31
Run
|
Jul 04 2011
Morning |
8 form strides |
0.5 mi
2:00
Run
|
Jul 03 2011
Morning |
Act. Wmp, 11.3 mile long run @ Fairy Stone, stretch, ez swimming/aqua-jogging (lake), ice (10 mins) |
11.3 mi
1:32:00
Run
|
Jul 02 2011
Afternoon |
Bike Wmp, Act. Wmp, 4 mile relaxed run, WD, stretch, Bike Cdn |
4.0 mi
33:00
Run
|
Jul 02 2011
Morning |
Bike Wmp, Act. Wmp, 1 mile ez, 4.15 mile tempo, 2 miles ez, stretch, 20-15-10, Bike Cdn |
7.15 mi
47:16
Run
|
Jul 02 2011
Morning |
6x80m hill strides |
0.35 mi
1:50
Run
|
Jul 01 2011
Afternoon |
Act. Wmp, 1/2 mile ez, 4.55 mile tempo, 1/2 mile ez, stretch, 20-15-10 |
5.55 mi
35:59
Run
|
Jul 01 2011
Afternoon |
6 form strides |
0.45 mi
2:00
Run
|
Jun 30 2011
Afternoon |
Act. Wmp, 7 mile relaxed run, stretch, rope stretch, ice (10 mins) |
7.0 mi
53:31
Run
|
Jun 30 2011
Morning |
200j + WTS #2 |
0.1 mi
0:45
Weights
|
Jun 30 2011
Morning |
45 min pool wkout |
Swim
|
Jun 29 2011
Morning |
Act. Wmp, 11.3 mile long run @ Pandapas, stretch, ice (10 mins), rope stretch |
11.3 mi
1:22:16
Run
|
Jun 28 2011
Afternoon |
Act. Wmp, 3 mile relaxed run, stretch |
3.0 mi
24:37
Run
|
Jun 28 2011
Morning |
Bike Wmp, Act. Wmp, 1/2 mile ez, 3.55 mile tempo, 3/4 mile ez, stretch, 20-15-10, Bike Cdn |
4.8 mi
34:36
Run
|
|
