25 Oct Th
xt: 2.39 mi over 30:00min

HR: 154 Avg; 168 Max

Jog: 1.35 mi in 15:00

HR: 155 Avg; 167 Max

26 Oct F
warm: 0.41mi over 8:00min
jog/walk: 2.20 in 30:14
xt: 2.51 mi in 35:00

HR: 146 Avg; 159 Max

28 Oct Su
xt: 5.32mi in 60:00min

HR: 142 Avg; 156 Max

2 Nov F no workout

3 Nov Sa
Swiss abs 25:30:30:30 ; Push-ups: 15
Xt: 2.67mi in 30:00

HR: 157 Avg; 168 Max

4 Nov Su
warm-up: st. bicycle: 20min
Swiss-abs: 30:30:30:30 ; Push-ups: 15; 10
LF leg press: 115£ 15; 135£ 15; 155£ 15
LF abductors: 80£ 15x2;
LF adductors: 90£ 15x2;
Xt: 1.85mi in 20:00

9 Nov F
xt 1.78mi in 25:00

HR: 134 Avg; 145 Max

11 Nov Su
xt: 1.13mi in 18:00

HR: 145 Avg; 155 Max

12 Nov M xt

13 Nov Tu
Swiss abs: 25:30:25:25 ; Push-ups: 20
Xt: 1.10mi in 18:00 HR: 144 Avg; 163 Max
Jog: 3.15mi in 31:39.0 HR: 164 Avg; 185 Max