Training Log Archive: WhitesheepIn the 7 days ending Jun 19, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jun 19, 2016 #
7 PM
Cycling 58:30 [2] 27.0 km (27.7 kph)
Kimpton loop on the fixie
Friday Jun 17, 2016 #
1 PM
Off-road running 47:00 [3] 9.7 km (4:51 / km)
shoes: inov8 f-lite 195
Slightly longer jog around lusaka, v enjoyable and I got to see the presidents place. Well, his perimeter fence at least.
Thursday Jun 16, 2016 #
8 AM
S&C 25:00 [3]
core
7 PM
Road running tempo 42:20 10.0 km (4:14 / km) +90m 4:03 / km
shoes: inov8 f-lite 195
hotel treadmill, with a random hill program varying from 0-3%
15 mins getting under 4 m/km then held it to the end. Definitely needed some application towards the end but felt reasonably controlled.
15 mins getting under 4 m/km then held it to the end. Definitely needed some application towards the end but felt reasonably controlled.
X-training warm up/down 10:00 [1]
Wednesday Jun 15, 2016 #
7 AM
Off-road running 26:00 [1] 5.0 km (5:12 / km)
shoes: inov8 f-lite 195
nice jog around lusaka, which has perfect conditions at the mo, warm and dry
6 PM
Road running 24:30 [2] 5.0 km (4:54 / km) +115m 4:24 / km
shoes: inov8 f-lite 195
on the hotel treadmill. tried the pool but it was bloody freezing!
X-training 15:00 [1]
Tuesday Jun 14, 2016 #
7 PM
Cycling (turbo) 30:00 [2]
X-training 15:00 [2]
S&C 5:00 [2]
Monday Jun 13, 2016 #
5 PM
S&C 25:00 [3]
core, stepped up the intensity a bit as I've plateaued