Training Log Archive: GswedeIn the 7 days ending Jul 19, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Saturday Jul 18, 2015 #
Orienteering 1:06:00 [3] 12.0 km (5:30 / km)
4x2.5k to 3k sprint intervals in Colmenar. 4 minutes of jogging in between to recover. Will put up maps when not traveling. Pace was slightly above tempo pace to be able to do the 4 intervals. Destroyed by the end.
Times:
11:56
15:29 (Longer due to unexpected closed gate)
12:31
13:50
Times:
11:56
15:29 (Longer due to unexpected closed gate)
12:31
13:50
Running 20:00 [3] 4.0 km (5:00 / km)
10 minute warm up to tempo. 10 minute cool down.
Friday Jul 17, 2015 #
Cycling 1:15:00 [3] 29.0 km (23.2 kph)
Commuting.
Cycling 45:00 [3] 20.0 km (26.7 kph)
Riding to Manza from Villalba.
6 AM
Running 1:30:00 [3] 21.0 km (4:17 / km)
Early morning long run in CDC. Feeling good.
Thursday Jul 16, 2015 #
Cycling 1:15:00 [3] 29.0 km (23.2 kph)
Commuting.
Note
Slept horribly last night because of this cough. So the plan is to sleep now and do a morning long run before work. I think the cough and nose bleeds are being worsened by the dry weather. So I boiled a pot of water and placed it in front of my fan. Room is now much more humid.
Wednesday Jul 15, 2015 #
Running 1:05:00 [3] 14.0 km (4:39 / km)
Mixed terrain run in CDC. Legs are destroyed. Still managed 5x20/40's
Tuesday Jul 14, 2015 #
Cycling 1:15:00 [3] 28.0 km (22.4 kph)
Commuting.
Running 36:00 [3] 8.0 km (4:30 / km)
Fartlek Tuesday.
Workout was 14x1 minute on 30 second breaks. I covered a little over 300 meters each time. So a solid pace. I made the mistake of getting over excited and pushing the pace. I then paid for it on the short recoveries. 30 seconds is over faster than you think. But as they said in Once a Runner. You don't get to rest in a race, so it doesn't make sense to practice it.
Before the run I made sure to take a cold shower even if it was difficult. But it helps so much when the temperature is so high.
Good workout.
Getting that fit feeling.
Workout was 14x1 minute on 30 second breaks. I covered a little over 300 meters each time. So a solid pace. I made the mistake of getting over excited and pushing the pace. I then paid for it on the short recoveries. 30 seconds is over faster than you think. But as they said in Once a Runner. You don't get to rest in a race, so it doesn't make sense to practice it.
Before the run I made sure to take a cold shower even if it was difficult. But it helps so much when the temperature is so high.
Good workout.
Getting that fit feeling.
Monday Jul 13, 2015 #
Cycling 1:15:00 [2] 28.0 km (22.4 kph)
Commuting. A bike cop told me to slow down on Madrid Rio, a pedestrian/bike path. I agreed to despite not going all that fast, and then immediately saw a police car driving faster on the path than I was biking. And there's a road directly parallel to the path. Is that what you call being above the law?