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Training Log Archive: j-man

In the 7 days ending Jan 12, 2008:

activity # timemileskm+m
  Rowing Machine3 2:48:00
  Run3 2:47:30
  Bike2 1:05:00
  Cross Training2 1:00:00
  Weight training2 25:00
  Total7 8:05:30

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Saturday Jan 12, 2008 #

Run 40:00 [2]
shoes: Salomon XCR

Ran over to the school with Dasha.

Rowing Machine 35:00 intensity: (34:00 @2) + (1:00 @5)

Easy row. Did one fast minute. Took it down to 1:38 (for a couple) and hit 35 spm. Damper on 4.

Friday Jan 11, 2008 #

Rowing Machine 1:10:00 intensity: (24:00 @2) + (38:00 @3) + (8:00 @5)

First 40 minutes at about 2:12 and 19 spm. Next 10 minutes paddle pressure at around 2:25. Then 2 on, 2 off X 4.

First one with the damper on 4, next at 6, then 5, then 4.

I got down to 1:44 (1:43 for a few) on the seond interval, but with the setting on 5 or 6, I maxed out pretty much at 1:47, going at 33 spm.

Thursday Jan 10, 2008 #

Run 57:30 intensity: (5:00 @2) + (47:30 @3) + (5:00 @4)
shoes: Salomon XCR

TNT. Bobby Curtis in the house. Ran with him and Greg Ahlswede.

Hard to be bothered by knee problems when you have guys like that around.

Wednesday Jan 9, 2008 #

Weight training 20:00 [2]

3x14 dips, 40 back extensions super set, some light leg extensions, 2x30 with light weight lunges, heavy calves.

My muscles are starting to not suck, so if this running/knee thing doesn't work out...

Bike 25:00 [2]

Level 7 hills.

Cross Training 20:00 [2]

Level 6, 308 calories.

Tuesday Jan 8, 2008 #

Run 1:10:00 [2]
shoes: Salomon XCR

TNT.

Ran down to the bridge with Jim, opened up a little on the way back. Knee not terrible, not great.

Monday Jan 7, 2008 #

Weight training 5:00 [3]

3 x 12 dips, 40 crunches.
Dips again easier.

Bike 40:00 [2]

Level 7 hills.

Cross Training 40:00 [2]

Level 6. 560 calories?

Sunday Jan 6, 2008 #

Rowing Machine 1:00:00 intensity: (45:00 @2) + (15:00 @3)

14030 meters? Kept the splits at 20.

Rowing Machine warm up/down 3:00 [2]

Cooldown.

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