Training Log Archive: sjreeveIn the 7 days ending Apr 1, 2017:
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Saturday Apr 1, 2017 #
Orienteering race (NWOC Learmount) 1:27:31 [3] *** 8.9 km (9:50 / km) +250m 8:37 / km
spiked:18/21c shoes: Adidas Kanadia 7
Blue
From comfortable 3rd to last! Three mistakes, one huge. Head to head on winsplits has 14 wins, no draws, 1 loss! But over 18minutes slower than the next slowest split on cp6 was the downfall and after that I just coasted round only really messing up 11 & 14.
Swimming & Sauna (Hotel Break) 1:00:00 [0]
Friday Mar 31, 2017 #
Note
(rest day)
Swimming & Sauna (Hotel Break) 1:00:00 [0]
(rest day)
Thursday Mar 30, 2017 #
Bike (To Grove) 6:33 [2] 2.5 km (2:37 / km) +5m 2:36 / km
Running hills (Alexandra Park Ave) 27:10 [3] 5.3 km (5:08 / km) +80m 4:46 / km
shoes: Asics GT-1000 4
Bike (From Grove) 7:09 [2] 2.5 km (2:52 / km) +25m 2:43 / km
Running warm up/down (To NBH Track Session) 33:39 [2] 5.3 km (6:21 / km) +90m 5:51 / km
shoes: Saucony Ride 8
Running tempo (NBH Track Session) 38:01 [3] 9.0 km (4:13 / km)
1min recovery
15 mins at 3:50min/km tempo
1min recovery
10mins at 3:35min/km pace
1min recovery
Running warm up/down (From NBH Track Session) 15:57 [2] 2.3 km (6:56 / km) +20m 6:39 / km
shoes: Saucony Ride 8
Wednesday Mar 29, 2017 #
Bike (To Grove) 7:13 [2] 2.5 km (2:53 / km) +5m 2:51 / km
Running (Grove Laps) 27:23 [2] 5.3 km (5:10 / km) +40m 4:59 / km
shoes: Asics GT-1000 4
Bike (From Grove) 6:57 [2] 2.5 km (2:47 / km) +25m 2:39 / km
Tuesday Mar 28, 2017 #
Bike (To Grove) 6:58 [2] 2.5 km (2:47 / km) +5m 2:46 / km
Running (Grove Laps) 25:34 [2] 5.1 km (5:01 / km) +25m 4:54 / km
shoes: Asics GT-1000 4
Bike (From Grove) 8:09 [2] 2.5 km (3:16 / km) +25m 3:06 / km
Running warm up/down (To NBH Track Session) 25:56 [2] 3.75 km (6:55 / km) +90m 6:10 / km
shoes: Saucony Ride 8
Running (NBH Track Session) 32:57 [3] 8.0 km (4:07 / km)
shoes: Saucony Ride 8
910m with 220m
roughly 86 - 88second laps 3:38min/km which is a little faster than current 10k pace
Running warm up/down (From NBH Track) 15:45 [2] 3.0 km (5:15 / km) +15m 5:07 / km
shoes: Saucony Ride 8
Monday Mar 27, 2017 #
Bike (To Grove) 7:08 [2] 2.5 km (2:51 / km) +5m 2:50 / km
Running (Grove 800s) 24:07 [2] 4.95 km (4:52 / km) +25m 4:45 / km
shoes: Asics GT-1000 4
Bike (From Grove) 7:23 [2] 2.5 km (2:57 / km) +25m 2:49 / km
Running warm up/down (To Gym) 15:05 [2] 3.2 km (4:43 / km) +5m 4:41 / km
shoes: Saucony Ride 8
Strength & Conditioning (Gym Session) 30:00 [3]
Core (Gym Session) 15:00 [2]
Running warm up/down (From Gym) 17:07 [2] 3.2 km (5:21 / km) +50m 4:58 / km
shoes: Saucony Ride 8
Sunday Mar 26, 2017 #
Note
(rest day)