Training Log Archive: KrisIn the 7 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Orienteering long 1:20:00 [2] 10.0 km (8:00 / km)
Welsh league on very cold windy place, was just plodding really, I wasn't in the mood for racing, feeling a bit worse for wear.
10 mins warm up, 70 mins course.
10 mins warm up, 70 mins course.
Friday Nov 28, 2008 #
Running hills 50:00 [3] 10.0 km (5:00 / km) +300m 4:21 / km
Ran and did a big loop with 3 x 300m up a massive hill, and 5 x 75m up a smaller one in the middle of the run.
Strength and Conditioning 15:00 [2]
Thursday Nov 27, 2008 #
Running long 45:00 [3] 8.0 km (5:38 / km)
Huge run down, got there a bit late and a bit muddy. Also warm up there and drills.
Running intervals 25:00 [4] 2.0 km (12:30 / km)
Did 3 up downs and then speedwork, 3 x 80%, 3 accelerations, 3 fast and then sprint on whistle.
Strength and Conditioning 20:00 [3]
2 lots of harriers circuit.
Wednesday Nov 26, 2008 #
Cycling long 30:00 [2]
On the exercise bike, couldn't get out for a run :(
Strength and Conditioning 20:00 [3]
Fair bit of core work.
Tuesday Nov 25, 2008 #
Running long 1:00:00 [2] 9.0 km (6:40 / km)
Warm up/Down and a long long jog down there, lots of slow jogging and some drills.
Running tempo (Time trial) 10:00 [4] 3.0 km (3:20 / km)
3 km time trial, 9.07, lets aim to go under 9 on teh next one. Quite fancy doing a 5km time trial at some point, might alternate between them every 3 months or so, that sound alright Jase/Gareth?
Splits: 70, 72, 73, 73, 76, 73, 73, 34.
Splits: 70, 72, 73, 73, 76, 73, 73, 34.