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Training Log Archive: adventuretom

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Track and Field4 3:55:53 15.6 25.1 130
  Cycling2 1:12:00 12.37(5:49) 19.9(3:37)
  Road Running1 21:00 3.54(5:56) 5.7(3:41)
  Roller Workout1 5:00
  Total8 5:33:53 31.5 50.7 130

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Saturday Oct 8, 2016 #

9 AM

Cycling warm up/down 36:00 [2] 9.9 km (3:38 / km)

10 AM

Track and Field warm up/down 40:00 [1]

Included Technical Training. A Slow, March, Skip, Renegade (Speed) B Slow, March, Skip, Renegade (Speed) Did fence warm-up. Side to side facing forward. Fence-Kicks. Fence Kick-Backs.

Track and Field 23:53 [3] 5.0 km (4:47 / km)

Apple Loop with a hill at the end (1K). 2 Minute rest between intervals.

Track and Field hills 25:00 [3]

Frog Jumps Halfway up, then accelerate with bounding the rest. Speed Skaters halfway up, then accelerate with bounding the rest.
9 PM

Roller Workout 5:00 [1]

Thursday Oct 6, 2016 #

3 PM

Road Running 21:00 [3] 5.7 km (3:41 / km)

XC 7.
6 PM

Track and Field 11:00 [3] 3.0 km (3:40 / km)

Unofficial Time. 3x1000m, 3 mins rest in between.

Track and Field warm up/down 25:00 [2] 3.0 km (8:20 / km)

Track and Field hills 20:00 [4]

Hill Sprints! Yay!

Tuesday Oct 4, 2016 #

Track and Field 21:00 [3] 5.2 km (4:02 / km)

XC 6.

Sunday Oct 2, 2016 #

9 AM

Cycling 36:00 [3] 10.0 km (3:36 / km)

10 AM

Track and Field long 40:00 [3] 7.9 km (5:04 / km) +130m 4:41 / km

Up around Mooney's, up the hill, down, back up, down and to the beach and back.

Track and Field warm up/down 30:00 [1] 1.0 km (30:00 / km)

10 Minutes warm up run, Dynamics (Donkey Kicks, Hydrants, Flat Half-Jacks)
Arm-Hugs, Arm Circles, A Warmups, B Warmups.

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