Training Log Archive: GswedeIn the 7 days ending Dec 14, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Dec 14, 2014 #
Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
10 minute jog to race and back. 15 minute warm up to tempo. Minutes 10-13 at tempo. Felt easy.
Running race 34:40 [4] 10.0 km (3:28 / km) +100m 3:18 / km
Trofeo Akilés in Casa de Campo. Finished 7th in 34:40. It didn't feel difficult until km 8. Before that it was just an easy, swift pace on the roads. First 5k in 17:46. So a big negative split. Woo!
Cycling 1:30:00 [3] 28.0 km (18.7 kph)
Getting around Madrid and then back to Manzanares. Bendover gave me a really great Christmad present. 20 minutes in a sauna reminded me that my cold house is only temporary.
Saturday Dec 13, 2014 #
Orienteering 59:35 [3] 9.0 km (6:37 / km)
A weird format for orienteering. Mixed score-o and regular course.
Cycling 2:00:00 [3] 35.0 km (17.5 kph)
Biking to events and then the fedoboy apartment.
Friday Dec 12, 2014 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy run with 8x20/40s
Thursday Dec 11, 2014 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Note
I wanted to go out for a run, but I laid down for 5 minutes and woke up 2 hours later. Decided not to run today.
Wednesday Dec 10, 2014 #
Running 35:00 [3] 7.0 km (5:00 / km)
Very easy night around Manzanares. Getting my legs ready for the weekend.
Cycling 30:00 [2] 14.0 km (28.0 kph)
Tuesday Dec 9, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy run around town with 8x20/40's.
Cycling 30:00 [2] 14.0 km (28.0 kph)
Commute
Monday Dec 8, 2014 #
Cycling 2:30:00 [2] 54.0 km (21.6 kph)
Biking to La Jarosa for a long training and then back to Manzanares.
Orienteering 1:18:14 [3] 10.0 km (7:49 / km) +400m 6:31 / km
Long training at La Jarosa.