Training Log Archive: Bushwick BillIn the 31 days ending Dec 31, 2011:
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Tuesday Dec 6, 2011 #
8 AM
Easy running 35:00 [3] 7.0 km (5:00 / km) +80m 4:44 / km
Easy morning jog
Monday Dec 5, 2011 #
orienteering training 55:00 [5] 8.9 km (6:11 / km) +180m 5:37 / km
Short middle then 15 minute chasing start. Wasn't patient enough on the short middle lost valuable time being careless. Focused and using the mthod on the final running clearly the fastest time.
Cold!
Cold!
6 PM
Easy running 35:00 [3] 7.5 km (4:40 / km) +90m 4:24 / km
Easy running
7 PM
strength 35:00 [5]
Floor circuits
Sunday Dec 4, 2011 #
orienteering training 2:00:00 [3] 15.0 km (8:00 / km) +300m 7:16 / km
Orienteering long run.
'Do your time and don't whine is the motherfucken anthem!'
'Do your time and don't whine is the motherfucken anthem!'
Saturday Dec 3, 2011 #
Easy running 32:00 [3] 6.8 km (4:42 / km) +59m 4:31 / km
Easy jogging
10 AM
orienteering training 1:05:00 [3] 10.0 km (6:30 / km) +100m 6:11 / km
Orienteering technique. focusing on simplification and attackpoints into controls
Friday Dec 2, 2011 #
Easy running 20:00 [3] 4.0 km (5:00 / km)
easy running warm up/cool down before intervals
9 AM
Intervals 25:00 [5] 6.0 km (4:10 / km)
Sprint orienteering intervals. 4x1.3km. 2min jog recovery.
Need to maintain focus and identify key legs in the course
Need to maintain focus and identify key legs in the course
4 PM
orienteering training 43:00 [4] 6.7 km (6:25 / km) +200m 5:35 / km
Orienteering training...keeping a good speed and delivering a lesson ;)
Trying to focus on the method at the necessary times
Trying to focus on the method at the necessary times
Thursday Dec 1, 2011 #
orienteering training 1:05:00 [4] 9.6 km (6:46 / km) +120m 6:22 / km
Night orienteering - took it a bit faster as there was a bit of a mass start going on. Aimed to keep the focus on the method and ignore other runners. Need to be more disciplined and confident in myself.