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Training Log Archive: BigWillyStyle

In the 7 days ending Dec 22, 2013:

activity	#	time	miles		km		+m
Running	3	1:39:40	11.53	(8:39)	18.56	(5:22)	328
Strength	3	1:09:00
Cycling	2	59:48	14.09	(14.1/h)	22.68	(22.8/h)	308
Orienteering	1	45:17	3.6	(12:34)	5.8	(7:48)	130	11c
Total	9	4:33:45	29.22		47.03		766	11c

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Sunday Dec 22, 2013 #

11 AM

Running 43:05 [4] 5.62 mi (7:40 / mi) +100m 7:16 / mi

Ran to the barber shop, then around Bridle Trails. Aerodynamicism is now at optimum levels.

C • Optimum or maximum? 3

12 PM

Running warm up/down 6:54 [2] 0.59 mi (11:41 / mi)

5 PM

Strength 27:00 [3]

Saturday Dec 21, 2013 #

Event: COC WIOL/Winter O' #4: Putney Woods

11 AM

Orienteering race 45:17 [5] *** 5.8 km (7:48 / km) +130m 7:01 / km
11c

~5.1 miles actual distance

C • Distance. 5

9 PM

Strength 15:00 [3]

Wednesday Dec 18, 2013 #

8 AM

Cycling hills (morning) 25:19 [4] 6.79 mi (16.1 mph) +107m

5 PM

Cycling hills (evening) 34:29 [4] 7.3 mi (12.7 mph) +201m

Zero legs today. I won't even bother looking at mile splits, they will just frustrate me.

Tuesday Dec 17, 2013 #

6 PM

Running intervals 49:41 [4] 5.32 mi (9:20 / mi) +228m 8:14 / mi

I tried a new training session format today: hill sprint intervals. I did ten ~half-mile circuits consisting of a 20-25 second uphill sprint at max effort (maybe 120-130 meters with 40 feet of elevation gain at an 8% grade) followed by a recovery jog around the block back around to the bottom of the hill.

Monday Dec 16, 2013 #

9 PM

Strength 27:00 [3]

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