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Training Log Archive: Jomaynard

In the 7 days ending Sep 10:

activity # timemileskm+m
  swimming3 4:30:00 9.01(29:58) 14.5(18:37)
  running3 3:05:50 16.16(11:30) 26.0(7:09)
  cycling1 1:50:00 37.28(20.3/h) 60.0(32.7/h)
  strength and conditioning1 45:00
  Windtrainer1 20:00
  Total9 10:30:50 62.45 100.5
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Sep 10 #

8 AM

running 1:00:00 [3] 11.0 km (5:27 / km)
slept:7.5 shoes: mizuno purple

Run along west coast hwy with Kirby. Steady pace. Flying out o night around 10pm, so not much training planned for next 24hrs. Next session will be in Rotterdam.

Saturday Sep 9 #

9 AM

cycling 1:50:00 [3] 60.0 km (32.7 kph)
slept:8.0

Rode with Kevin. Did 6 x 10km loops behind bike.
11 AM

running (Off bike) 20:50 [3] 5.0 km (4:10 / km)
shoes: mizuno purple

Run off bike.

Friday Sep 8 #

5 AM

swimming 1:00:00 [3] 4.0 km (15:00 / km)
slept:7.5

Mainset 6x 300m , 1800
7 AM

strength and conditioning 45:00 [4]

F45 fitness group, used medicine ball and weights this morning. Orienteering at Landsdale primary school again this morning.

Thursday Sep 7 #

Note

Have gotten maps from Orienteering Netherlands to do some sprint maps while in Rotterdam. Scary maps as full of canals. Will try and do one on Wednesday next week.
9 AM

running 1:45:00 [3] 10.0 km (10:30 / km)
shoes: mizuno purple

4km warm up. Then 1km with 200 easy x 4 , then 2 km easy, cool down.

Wednesday Sep 6 #

5 AM

swimming 1:45:00 [3] 5.0 km (21:00 / km)
slept:7.5

main set. 200 , then 2x 100 x3. 1200m
Then 16 x 50m 800m
8 AM

Windtrainer 20:00 [3]

Quick set at home as working tonight and doing some sporting Schools Orienteering teaching at Landsdale today.

Tuesday Sep 5 #

Note
slept:8.0 (rest day)

Monday Sep 4 #

5 AM

swimming 1:45:00 [4] 5.5 km (19:05 / km)
slept:7.5

Main set was 8x 400 @ 6:00. Odd using pull and paddle , evens freestyle depending 1-4. 3200m. Finish with 500 finz.

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