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Training Log Archive: Runner99

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running7 4:11:14 33.09(7:36) 53.25(4:43) 92
  Virtual-O4 1:59:00
  Strengthening2 1:20:00
  Total10 7:30:14 33.09 53.25 92
  [1-5]8 5:17:44

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MoTuWeThFrSaSu

Friday Jan 17 #

8 AM

Running 10:00 [1] 2.0 km (5:00 / km)

yes running to class is training.... :P
12 PM

Running 1:05:00 [3] 14.0 km (4:39 / km)

Recovery run in the oval with Damian. Actually more painful then i anticipated.
6 PM

Virtual-O 30:00 [0] **

Watch Brown Cup | W21 Contours Only from Runner_99 on www.twitch.tv

Thought it was a bit easy, less detail to get confused by, more simplification and looking up with compass.

Thursday Jan 16 #

Running 10:00 [1] 2.0 km (5:00 / km) +10m 4:53 / km

Running a little late to my 8 AM. Yes this is training....
4 PM

Running warm up/down 28:00 [2] 6.75 km (4:09 / km)

Running 25:14 intensity: (13:30 @0) + (11:44 @5) 4.0 km (6:19 / km)

10x 400m mostly at 70 and slowest was 71. Needs to be a bit faster, but felt a little tired. Think it will be better in a month or two.
6 PM

Strengthening 30:00 [1]

Dumbell squats 20lbs
Wall sit 1.5 min
4x 8 Squats 50kg
4x 8 deadlift 40kg
2x 8 one leg squats
4x 5 pull ups

Wednesday Jan 15 #

Running 35:00 [3] 8.65 km (4:03 / km) +82m 3:52 / km

Wanted to do 10km, but was running out of time, so sped it up a bit. Treadmill Rolling hills.

Virtual-O 27:00 [0] ****

3rd place. Missed alot of trail options, so need to keep an eye out for those.

Watch Slovakia Night Training from Runner_99 on www.twitch.tv

Tuesday Jan 14 #

4 PM

Running warm up/down 28:00 [2] 5.85 km (4:47 / km)

Running intervals 20:00 [3] 3.0 km (6:40 / km)

1000, 800, 600, 400, 200

Much slower than i hoped
3:08, 2:36 and cant rememeber the rest off the top of my head

Strengthening 50:00 [2]

4x 10 squats with 40 lb?
wall sit 3min (1', 30", 30" 30", 30")
4x 10 Squats 40kg(+ bar (10 or 20))
4x 10 1 Leg Squat 20kg (+bar)
4x 10 deadlift 30kg + bar
4x 10 row boats
4x 6 pullups
calf raises 15x on each foot

Monday Jan 13 #

Running 30:00 [2] 7.0 km (4:17 / km)
(rest day)

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