Training Log Archive: CoachingEndurancIn the 1 days ending Apr 16, 2009:
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Thursday Apr 16, 2009 #
Cycling (road) 2:42:42 [3] 40.97 mi (3:58 / mi) +2064ft 3:47 / mi
aqua verde ride 2. rode out to school in bellevue by the turn around at the end of i90 path to meet Sears. then rode back to eat lunch at aqua verde.
Cycling intervals (spin class) 54:20 [4] 18.0 mi (3:01 / mi)
taught a good class - my brain was spaced out though and i kept miscounting.
Strength Training (hip & foot) 27:40 [2]
3x 30 posterior tibialis
3x 30 peroneus longus
3x 30 lateral rotators
3x 30 piriformis
3x 30 straight leg lift
3x 30 toe curls
3x 30 toe curls w/elastic
added
2x 15 calf raises
2x 15 bent knee calf raises
2x 15 manual isometrics big toe and toes
2x 15 towel crawls
2x 15 donkey kicks
2x 15 dog lifts
3x 30 peroneus longus
3x 30 lateral rotators
3x 30 piriformis
3x 30 straight leg lift
3x 30 toe curls
3x 30 toe curls w/elastic
added
2x 15 calf raises
2x 15 bent knee calf raises
2x 15 manual isometrics big toe and toes
2x 15 towel crawls
2x 15 donkey kicks
2x 15 dog lifts