Training Log Archive: amandaleo

warmup + running home from the finish

First a relay start 3 and 3. Did wasnt to good, but okey, a 30-45 s mistake to the second control and a 45 s-1 minute misstake in the end.
High speed and fun training!

Then a mass start, all nine of us. A bit confused in the start, but came quick in to it. Tryed to keep up with the others as good as I culd.
In the at the fourth last (I think it was) control som of the girls did a misstake and me and Rach culd run away on our own. Then we had two diffrent controls and I had to chase her up the hill. Did a good routechoice in the end and came back first. Good (but hard) training!

Not a hundred percent sure about the time.

2 x middeldistans (around 3-3,5 km each)
First a "normal one" in a good speed and with just one smaller misstake (tought that we started at the startpoint, we obviously didn't...)

Then five minutes rest and a new one with Chasing start. Started good, a bit higher tepo then the previously, but the two girls who started after me caught me up quite early.
Did a relly bad routechoice in the middle and a big mistake in the end. Not so good...

Gym with Rachel (:

3 x 5 (40, 40, 40) mid thigh pull
10 BB squats warm up
3 x 5 (60, 60, 65) HHS
3 x 2 x 5 (35kg) step ups (5 one each leg)
3 x 2 x 5 (8 kg) single leg dead lift
3 x 10 press up on bar + 10 hanging row
3 x 8 x 5kg crunch + 8 x 8kg russian twist + 8 x 10kg hypers

Intervalls

1 x 10 ( 5.35 min jog rest to the hill)
5 x 90 s hills ( almost same recovery as running)

Warm up + drills + strides
Warm down up to nursery

Hills

3 x 3 min
3 x 2 min
6 x 30 s
Rest down hill