Training Log Archive: adventuretomIn the 7 days ending Oct 8, 2016:
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Saturday Oct 8, 2016 #
9 AM
Cycling warm up/down 36:00 [2] 9.9 km (3:38 / km)
10 AM
Road Running warm up/down 40:00 [1]
Included Technical Training. A Slow, March, Skip, Renegade (Speed) B Slow, March, Skip, Renegade (Speed) Did fence warm-up. Side to side facing forward. Fence-Kicks. Fence Kick-Backs.
Road Running 23:53 [3] 5.0 km (4:47 / km)
Apple Loop with a hill at the end (1K). 2 Minute rest between intervals.
Road Running hills 25:00 [3]
Frog Jumps Halfway up, then accelerate with bounding the rest. Speed Skaters halfway up, then accelerate with bounding the rest.
9 PM
Gym Workout - Strength 5:00 [1]
Thursday Oct 6, 2016 #
3 PM
Road Running 21:00 [3] 5.7 km (3:41 / km)
XC 7.
6 PM
Road Running 11:00 [3] 3.0 km (3:40 / km)
Unofficial Time. 3x1000m, 3 mins rest in between.
Road Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
Road Running hills 20:00 [4]
Hill Sprints! Yay!
Tuesday Oct 4, 2016 #
Road Running 21:00 [3] 5.2 km (4:02 / km)
XC 6.
Sunday Oct 2, 2016 #
9 AM
Cycling 36:00 [3] 10.0 km (3:36 / km)
10 AM
Road Running long 40:00 [3] 7.9 km (5:04 / km) +130m 4:41 / km
Up around Mooney's, up the hill, down, back up, down and to the beach and back.
Road Running warm up/down 30:00 [1] 1.0 km (30:00 / km)
10 Minutes warm up run, Dynamics (Donkey Kicks, Hydrants, Flat Half-Jacks)
Arm-Hugs, Arm Circles, A Warmups, B Warmups.
Arm-Hugs, Arm Circles, A Warmups, B Warmups.