Training Log Archive: emjem92In the 7 days ending Jan 27, 2016:
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Wednesday Jan 27, 2016 #
6 PM
boxing/HIIT combo 1:00:00 [4]
Tuesday Jan 26, 2016 #
9 AM
sprint-o race 26:51 [4] 3.8 km (7:04 / km)
played it too safe on several routes, going round instead of through areas that looked more complex.
felt slower today
felt slower today
Monday Jan 25, 2016 #
10 AM
sprint-o race 29:24 [5] 2.7 km (10:53 / km)
relays. eurgh.
lost a bit of time in first few controls just circle panic. Seemed to clean it up after 5. Felt good through spectator. Messed up straight after. So stupid. Then tried to cross an uncrossable marsh. This was not a good idea.
Wrong choice of shoe, didn't pack my icebugs though. Serious error. Must learn to read event programmes.
Should not be making 'minutes' of mistakes in a sprint..
lost a bit of time in first few controls just circle panic. Seemed to clean it up after 5. Felt good through spectator. Messed up straight after. So stupid. Then tried to cross an uncrossable marsh. This was not a good idea.
Wrong choice of shoe, didn't pack my icebugs though. Serious error. Must learn to read event programmes.
Should not be making 'minutes' of mistakes in a sprint..
6 PM
sprint-o race 22:47 [5] 3.6 km (6:20 / km)
this went well. dawdled at 17 and totally dithered for no reason, lost a bit of time
Sunday Jan 24, 2016 #
5 PM
sprint-o 21:25 [5] 2.17 km (9:52 / km)
mispunched.
I suck.
I suck.
Saturday Jan 23, 2016 #
Event: Sprint Canberra
6 PM
sprint-o race 23:03 [5] 3.2 km (7:12 / km)
oh dear. Bad pre race preparation = bad race
Friday Jan 22, 2016 #
6 PM
run 30:00 [2] 5.0 km (6:00 / km) +23m 5:52 / km
sooooo easy post work
amazing how much easier running has become since November.
amazing how much easier running has become since November.
Thursday Jan 21, 2016 #
8 PM
intervals intervals 18:30 [4]
warm up 2 laps
3mins on/1 min off
2mins on/1 min off
3mins on/1 min off
1min on/30secs off x 5
warm down 1 lap
3mins on/1 min off
2mins on/1 min off
3mins on/1 min off
1min on/30secs off x 5
warm down 1 lap
9 PM
circuits 10:00 [1]
30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts R
30 crunches
15 side plank hip lifts L
40 Russian twists
30 bicycle crunches
15 side plank hip lifts R
20 reverse crunches
15 side plank hip lifts L
10 leg lifts
70 squats
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts R
30 crunches
15 side plank hip lifts L
40 Russian twists
30 bicycle crunches
15 side plank hip lifts R
20 reverse crunches
15 side plank hip lifts L
10 leg lifts
70 squats