Training Log Archive: MaccaIn the 7 days ending Feb 15, 2009:
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Saturday Feb 14, 2009 #
Orienteering race (Park-O) 23:47 [5] 5.0 km (4:45 / km)
shoes: Asics GEL-Kayano 14
Long (4.32km)
Pretty much a clean run, apart from a little hesitation in the cirlce a couple of times. 1st control straight over the river was a bit annoying.
Was neck 'n neck with Simon for nearly the whole race until he blew 30 seconds on 15. Held that lead to the finish. Was a good race.
Thursday Feb 12, 2009 #
Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Asics GEL-Kayano 14
Running tempo (Smashfest) 25:00 [5] 5.1 km (4:54 / km)
shoes: Asics GEL-Kayano 14
A bit slower than last week, but definately not surprised since it's my 3rd speed session in 3 days. Rest day tomorrow for sure.
Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Asics GEL-Kayano 14
Wednesday Feb 11, 2009 #
Running warm up/down 12:00 [3]
shoes: Asics GEL-Kayano 14
Running intervals 30:00 [5]
shoes: Asics GEL-Kayano 14
Each interval roughly 300m or so. Active recovery for about 2:30 each rep.
1. 0:58
2. 1:00
3. 0.57
4. 0.55
Active break for about 6 minutes
5. 0:54
6. 0:58 (Watch screwed up so got left behind and didn't have a pace-setter)
7. 0:54
8. 0:52
Running warm up/down 13:50 [2]
shoes: Asics GEL-Kayano 14
Note
Fly out on 26 June to Zürich.
YEW!!!
Tuesday Feb 10, 2009 #
Running warm up/down 10:00 [2]
shoes: Asics GEL-Kayano 14
Running intervals (4× 1km) 20:00 [5] 4.0 km (5:00 / km)
shoes: Asics GEL-Kayano 14
Felt pretty good, though there is room for improvement.
Can't remember times, but each one roughly 3:28-3:34, with 2 minute rest.
Running warm up/down 15:00 [3]
shoes: Asics GEL-Kayano 14
Monday Feb 9, 2009 #
Swimming 25:00 [3]