Training Log Archive: GswedeIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
Running 1:00:00 [3] 12.8 km (4:41 / km)
30 minute warm-up, 20 minute tempo, 10 minute cool-down around Moral. Good workout.
Saturday Jan 18, 2014 #
Orienteering 50:00 [4] ** 10.0 km (5:00 / km)
spiked:24/25c
A very fast and wide open race in Valdemoro. The major factor that slowed me down was that I still have a cough, but I got in a good higher effort race. Good middle distance practice. There were some very muddy fields that got my shoes about as heavy as bricks. Fun! 35:56 for 6.3k.
Friday Jan 17, 2014 #
Running 1:00:00 [3] 13.5 km (4:27 / km)
Ladera de Matarrubia today. My legs were feeling good today. And a short steep uphill followed by a long slow downhill.
Coreworkout 20:00 [3]
Random abs Routine
2 sets
10xdouble crunch
18xcrunch
12xoblique v-up
9xV-up
15xside lifts
30 push ups
20 curls of 8kg
2 sets
10xdouble crunch
18xcrunch
12xoblique v-up
9xV-up
15xside lifts
30 push ups
20 curls of 8kg
Thursday Jan 16, 2014 #
Orienteering 55:00 [3] **** 7.4 km (7:26 / km)
spiked:5/6c
Night-O in Casa de Campo. We started with a 20 minute corridor. I did this pretty well, but CC is pretty easy. Then we had 6 controls. I didn't go too fast. I just simply didn't feel motivated.
Wednesday Jan 15, 2014 #
Running 1:00:00 [3] 13.4 km (4:29 / km)
Easy jog around Moral with 10x20/40's.
Tuesday Jan 14, 2014 #
Running 1:30:00 [3] 20.0 km (4:30 / km)
I couldn't resist doing my long run today. I'm feeling better and needed to get out of the house. I also explored the southern sierra. I'm climbed about 350-400 meters to the top and saw the skyline of Madrid and surroundings. Oh and really big mountains too. That was really nice. Now I'm tired.
Monday Jan 13, 2014 #
Coreworkout 20:00 [3]
2 sets
1 minute Plank
30 Push-ups
20 Curls of 8kg (10 Each arm)
20 Lunges (10 Each Leg)
Getting back into it.
1 minute Plank
30 Push-ups
20 Curls of 8kg (10 Each arm)
20 Lunges (10 Each Leg)
Getting back into it.