Training Log Archive: Runner99In the 7 days ending Jan 20, 2019:
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Sunday Jan 20, 2019 #
10 AM
Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
Warming up cooling down, and then doing ABC's, 150m intervals.
Running tempo 20:00 [3] 4.8 km (4:10 / km) +20m 4:05 / km
Easy tempo, wasn't pushing too fast not the best footing.
Core 20:00 [2]
Circuit exersises
Saturday Jan 19, 2019 #
Running long 1:24:00 [2] 14.0 km (6:00 / km) +330m 5:22 / km
Jog with Jan...
Friday Jan 18, 2019 #
6 PM
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Running hills 36:30 [3] 8.0 km (4:34 / km) +200m 4:03 / km
Reading a forest map from Portugal on the treadmill. Had it set to level 5 rolling hills.
Thursday Jan 17, 2019 #
Running warm up/down 1:00:44 [2] 13.84 km (4:23 / km)
10min warm up
[8min interval (4:00min/km) w/ 2min jog] x4
12min cool down jog
[8min interval (4:00min/km) w/ 2min jog] x4
12min cool down jog
Wednesday Jan 16, 2019 #
5 PM
Running warm up/down 25:00 [2] 5.4 km (4:38 / km)
6 laps each.
Running intervals 30:00 [5] 2.4 km (12:30 / km)
[[4x 200m] w/ 1min rests ] x3 w/ 5min rests]
times were around 32s
times were around 32s
Tuesday Jan 15, 2019 #
Note
(rest day)
Monday Jan 14, 2019 #
Note
(rest day)
Map Reading 1:00:00 [0]