Training Log Archive: Runner99In the 7 days ending Jan 19, 2020:
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Saturday Jan 18, 2020 #
Note
(rest day)
Friday Jan 17, 2020 #
8 AM
Running 10:00 [1] 2.0 km (5:00 / km)
yes running to class is training.... :P
12 PM
Running 1:05:00 [3] 14.0 km (4:39 / km)
Recovery run in the oval with Damian. Actually more painful then i anticipated.
6 PM
Virtual-O 30:00 [0] **
Watch Brown Cup | W21 Contours Only from Runner_99 on www.twitch.tv
Thought it was a bit easy, less detail to get confused by, more simplification and looking up with compass.
Thought it was a bit easy, less detail to get confused by, more simplification and looking up with compass.
Thursday Jan 16, 2020 #
Running 10:00 [1] 2.0 km (5:00 / km) +10m 4:53 / km
Running a little late to my 8 AM. Yes this is training....
4 PM
Running warm up/down 28:00 [2] 6.75 km (4:09 / km)
Running 25:14 4.0 km (6:19 / km)
10x 400m mostly at 70 and slowest was 71. Needs to be a bit faster, but felt a little tired. Think it will be better in a month or two.
6 PM
Strengthening 30:00 [1]
Dumbell squats 20lbs
Wall sit 1.5 min
4x 8 Squats 50kg
4x 8 deadlift 40kg
2x 8 one leg squats
4x 5 pull ups
Wall sit 1.5 min
4x 8 Squats 50kg
4x 8 deadlift 40kg
2x 8 one leg squats
4x 5 pull ups
10 PM
Wednesday Jan 15, 2020 #
Running 35:00 [3] 8.65 km (4:03 / km) +82m 3:52 / km
Wanted to do 10km, but was running out of time, so sped it up a bit. Treadmill Rolling hills.
Virtual-O 27:00 [0] ****
3rd place. Missed alot of trail options, so need to keep an eye out for those.
Watch Slovakia Night Training from Runner_99 on www.twitch.tv
Watch Slovakia Night Training from Runner_99 on www.twitch.tv
Tuesday Jan 14, 2020 #
4 PM
Running warm up/down 28:00 [2] 5.85 km (4:47 / km)
Running intervals 20:00 [3] 3.0 km (6:40 / km)
1000, 800, 600, 400, 200
Much slower than i hoped
3:08, 2:36 and cant rememeber the rest off the top of my head
Much slower than i hoped
3:08, 2:36 and cant rememeber the rest off the top of my head
Strengthening 50:00 [2]
4x 10 squats with 40 lb?
wall sit 3min (1', 30", 30" 30", 30")
4x 10 Squats 40kg(+ bar (10 or 20))
4x 10 1 Leg Squat 20kg (+bar)
4x 10 deadlift 30kg + bar
4x 10 row boats
4x 6 pullups
calf raises 15x on each foot
wall sit 3min (1', 30", 30" 30", 30")
4x 10 Squats 40kg(+ bar (10 or 20))
4x 10 1 Leg Squat 20kg (+bar)
4x 10 deadlift 30kg + bar
4x 10 row boats
4x 6 pullups
calf raises 15x on each foot
Monday Jan 13, 2020 #
Running 30:00 [2] 7.0 km (4:17 / km)
(rest day)
