Training Log Archive: Danny RileyIn the 7 days ending Mar 7, 2020:
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Tuesday Mar 3, 2020 #
7 PM
Run warm up/down (Warm Up) 12:00 [3] 1.5 mi (8:00 / mi) +34m 7:28 / mi
shoes: Under Armour HOVR Sonic 2
Run intervals (Fartlek) 40:00 [4] 4.1 mi (9:45 / mi)
shoes: Under Armour HOVR Sonic 2
At the indoor track (200m).
10 minutes warm-up @ 8:00/mile pace.
5 minutes at 6:00 pace, 5 minutes rest
4 minutes at 5:35 pace, 4 minutes rest
3 minutes at 5:10 pace, 3 minutes rest
2 minutes at 4:35 pace, 2 minutes rest
1 minute at 4:00 pace, 1 minute rest.
Middle paces kind of estimates of sorts, I didn't do lap count, based the memory of some lap times.
10 minutes warm-up @ 8:00/mile pace.
5 minutes at 6:00 pace, 5 minutes rest
4 minutes at 5:35 pace, 4 minutes rest
3 minutes at 5:10 pace, 3 minutes rest
2 minutes at 4:35 pace, 2 minutes rest
1 minute at 4:00 pace, 1 minute rest.
Middle paces kind of estimates of sorts, I didn't do lap count, based the memory of some lap times.
8 PM
Upper Body (Abs) 8:00 [3]
Abs circle. Sweating so much cause we had no cooldown from the run. 42s / workout. Wish I knew why.
Monday Mar 2, 2020 #
7 PM
Run warm up/down (Warm Up) 15:00 [3] 1.5 mi (10:00 / mi) +34m 9:21 / mi
shoes: Under Armour HOVR Sonic 2
Run intervals 9:20 2.0 mi (4:40 / mi)
shoes: Under Armour HOVR Sonic 2
8 x 400m at slightly faster than mile pace (1:10 / rep). 1:30 rest between each.
On the indoor track. Foot bled a little from blisters long after the workout was done.
On the indoor track. Foot bled a little from blisters long after the workout was done.
8 PM
Run warm up/down 3:30 [2] 0.5 mi (7:00 / mi)
shoes: Under Armour HOVR Sonic 2
4 x 200m of progressive 50% > 90% efforts per 200m with full recovery in-between.
Upper Body (Abs) 9:00
Abs circle with 38 seconds (don't ask why) per workout.
Sunday Mar 1, 2020 #
8 AM
Orienteering race (Rogaine) 6:38:00 * 16.2 mi (24:34 / mi) +515m 22:22 / mi
spiked:11/shoes: Under Armour HOVR Sonic 2
Day 2. Had snowshoes this time around that we zip-tied up because they were busted anyways. Much smoother. Every path to the controls was well-beaten into the ground so I didn't even use my compass over the whole course. We didn't finish last, and that's what counts. Again, not like we were ever even running.