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Training Log Archive: Runner99

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running6 5:06:13 33.98(9:01) 54.69(5:36) 537
  Virtual-O6 3:35:00
  Strengthening1 40:00
  Total10 9:21:13 33.98 54.69 537
  [1-5]8 5:46:43

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Sunday Jan 26 #

Virtual-O 20:00 [3]

Watch Czech Short from Runner_99 on www.twitch.tv

Need to speak up, literally cant hear anything im saying.
5 PM

Running tempo 14:55 [4] 3.84 km (3:53 / km) +6m 3:51 / km

Kinda sad with this tempo pace, thought I was going faster, was a bit dark but hard to tell. Didn't feel too hard, so that can explain it. I thought I was doing like 3:30's at times.

Running warm up/down 39:50 [2] 8.15 km (4:53 / km) +100m 4:36 / km

Saturday Jan 25 #

Running (Crater Loop) 51:28 [2] 10.2 km (5:03 / km) +180m 4:38 / km

Kinda slow because of the dark.

Virtual-O 2:00:00 [0]

Not exactly virtual-O but got catching features and started some new cool projects in it.

Thursday Jan 23 #

Running 12:00 [2] 2.0 km (6:00 / km) +31m 5:34 / km

To school, made my bag lighter by getting a locker yesterday.

Virtual-O 10:00 [0]

Super short course. Pretty decent, I just messed up one control pretty bad, wasn't reading the features well enough coming into the control circle.
5 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +10m 6:10 / km

Warming up with team and then jogging home.

Running intervals 37:00 intensity: (22:00 @0) + (15:00 @5) 3.0 km (12:20 / km)

6/4/3/200m w 2min/1.5/1 rests or something
10min set rest
2 sets

Decent, it hurt so much don't feel fit on this kind of distances. So fast.

Wednesday Jan 22 #

Virtual-O 15:00 [1]

Got interrupted while I was training and completely lost contact with the map. Ruined the whole training.

Running (Crater Loop) 51:00 [3] 10.2 km (5:00 / km) +180m 4:36 / km

Long run, felt kinda slow, but its an off day....

Running 15:00 [1] 2.0 km (7:30 / km) +30m 6:59 / km

Tuesday Jan 21 #

Strengthening 40:00 [2]

Dumbell squats 20lbs
Wall sit 3 min
4x 8 Squats 50kg
4x 8 deadlift 40kg
2x 8 one leg squats
4x 5 pull ups
4x 10 rows
4 PM

Running warm up/down 30:00 [2] 6.3 km (4:46 / km)

Running intervals 30:00 intensity: (12:30 @0) + (17:30 @4) 5.0 km (6:00 / km)

Ladder
2, 4, 6, 8, 1000, 8, 6, 4, 2

Ok I will post times later once i sync my watch. I think they were at about a 9:40 ish 3km pace. So kinda slow, but decent place to start from. Have it at about 3:30 min / km but was definitely a bit faster on some of them.
9 PM

Virtual-O 30:00 [0]

Watch HDG Competition Middle 1 from Runner_99 on www.twitch.tv

Better only 2 slight mistakes, and touch competition...

Monday Jan 20 #

Virtual-O 20:00 [0]

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