Jim Kelley

my training blog my training calendar my training reports
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Centuria,WI 
Today
Light rain shower High 70FLow 56F
  • Temp: 68F
  • Hum: 64%
  • W: 15mph SSW
TUESDAY
Light rain shower
High 66F
Low 48F
WEDNESDAY
Partly Cloudy
High 57F
Low 41F
THURSDAY
Sunny
High 57F
Low 31F
FRIDAY
Sunny
High 57F
Low 41F

June 21

Run
  • 1h 13m
  • 8.00 miles
  • -----

not used to this warm, humid crap

June 20

Bike
  • 1h 00m
  • 17.00 miles
  • -----

hotel trainer

Run
  • 13m 10s
  • 1.50 miles
  • -----

short run on treadmill after bike

June 19

Run
  • 1h 09m
  • 7.90 miles
  • -----

June 18

Bike
  • 1h 00m
  • 18.00 miles
  • -----

Arlington, VA hotel bike trainer...ugh

June 16

Bike
  • 1h 00m
  • -----
  • -----

Spinerval 11.0 Big Gear Strength
warmup
3 x 30 sec/30 sec rest
1' easy
One leg drill 3x1 min each leg
1' easy
5 min with 45" standing, 15" seated
1' easy
5 x 1 min hard, 1' rest
5' standing
2' easy
3 min with 50" standing, 10" seated
1' easy
3 x 1 min hard with 1' rest
1' easy
3 x 20" sprint @ 360, 370, 400 watts
cooldown

Run
  • 35m
  • 3.30 miles
  • -----
Swim
  • 53m
  • 2000.00 yards
  • -----

June 15

Run
  • 47m
  • 5.54 miles
  • -----

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Birkierunner's Training Log


 June 2012 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals