Training Log Archive: ajrileyIn the 7 days ending Dec 15, 2019:
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Saturday Dec 14, 2019 #
Running warm up/down 10:00 [3]
Running race 17:40 [5] 5.0 km (3:32 / km) +25m 3:27 / km
Running warm up/down 20:58 [3] 3.41 km (6:09 / km) +14m 6:01 / km
Conditioning (Core) 5:00 [3]
Conditioning (Other) 5:00 [3]
Friday Dec 13, 2019 #
Running 56:25 [3] 10.44 km (5:24 / km) +276m 4:46 / km
Conditioning (Core) 5:00 [3]
Conditioning (Other) 5:00 [3]
Thursday Dec 12, 2019 #
Note
1. Mockanaqua Training! Definitely butchered the spelling, but this was definitely my favorite course that I've done all year.
2. The Hudson Highlander! map 1 map 2 map 3 Unfortunately didn't get to run this one.
3. No idea! A course from one of Erin's armchairs that is one of the coolest courses I've seen and it looks so much fun!
4. Billygoat 2019 Partially because I won, but mostly because I really enjoyed the course.
5. Cabrillo College Really an incredible sprint map
Disclaimer: my personal favorite courses change every 5 minutes. please do not hold me to these courses as my absolute favorite
Running 56:00 [3] 10.53 km (5:19 / km) +274m 4:42 / km
Conditioning (Core) 5:00 [3]
Conditioning (Core) 3:00 [3]
Wednesday Dec 11, 2019 #
Running tempo 1:07:11 [4] 12.85 km (5:14 / km) +287m 4:42 / km
Haven't really done a threshold run on these hills and it was a lot harder than expected especially when going uphill because then you have to climb :(
10 minute warm up
22:45 for 5k with 148m of climb so I dunno what the means, but it felt good.
12 minute cool down
Also went out to the track to do some 200s with 200 rest right after the threshold.
5 minute warm up
36 39 37 36
8 minute cool down
Great day!
Conditioning (Core) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Shoulders) 5:00 [3]
Conditioning (Other) 5:00 [3]
Tuesday Dec 10, 2019 #
Note
(rest day)
okay with the double rest days, want to start base building with easy mileage and the rest will help me start with that
Monday Dec 9, 2019 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Cycling (Rowing) 21:05 [4] 5.0 km (4:13 / km)
Conditioning (Core) 10:00 [3]
Conditioning (Other) 5:00 [3]