Training Log Archive: Runner99In the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
11 AM
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
Couple of laps and then abc's
Running intervals 10:00 [4] 3.2 km (3:07 / km)
3x (200m x4) w/ 4min breaks between sets
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
Thursday Jan 19, 2017 #
5 PM
Running intervals 11:09 [3] 3.2 km (3:29 / km)
400m intervals, died out about halfway because I ate too much food before the run.
69, 66, 68, 68, 74, 85, 85, 78, 66
69, 66, 68, 68, 74, 85, 85, 78, 66
Running warm up/down 7:00 [3] 1.6 km (4:22 / km)
Cool down
Running warm up/down 13:12 [3] 2.34 km (5:38 / km)
jogging home
7 PM
Hanging 10:00 [3]
Hangboarding.
Bouldering 40:00 [3]
11 pull ups
__________
9 Laps
30 situps
15 T push-ups
4.3 LL
__________
6 Laps
33s Splay Circles
39s Banana boats
1min 30s Plank
__________
7 laps
side crunchies
Backwards push-ups
__________
9 Laps
30 situps
15 T push-ups
4.3 LL
__________
6 Laps
33s Splay Circles
39s Banana boats
1min 30s Plank
__________
7 laps
side crunchies
Backwards push-ups
Stretching 15:00 [0]
Tuesday Jan 17, 2017 #
2 PM
Running 40:00 [3] 9.0 km (4:27 / km)
Monday Jan 16, 2017 #
Note
(rest day)