Sunday May 11 |
 | XT--Biking (Stationary bike) 4:00 [1] | |
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| Core Training 10:00 [4] | |
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| Stretching 5:00 [1] | |
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| XT--Biking 26:00 [2] | |
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Saturday May 10 |
| Walk 20:00 [1] | |
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| 5 minute warm up
15 minute cool down |
| Running long 1:00:00 [3] | |
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| Armchair Orienteering 10:00 [0] | |
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| Yard Work 1:30:00 [1] | |
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Friday May 9 |
| Stretching 15:00 [1] | |
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| Strength Training 10:00 [4] | |
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| Core Training 5:00 [3] | |
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Thursday May 8 |
| Armchair Orienteering 10:00 [0] | |
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| Map reading of Babler with practice 3-d visualizing and route memorization. |
| Stretching 15:00 [1] | |
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| Morning stretching |
| Walk 20:00 [1] | |
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| 10 minute walk and stretch to warm up, 10 minute walk to cool down |
| Running 15:00 [4] | |
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| I started off the run feeling tired and anticipating I'd say something like, "Feeling tired and burned out, maybe from the last few weeks of interval work and other stress," but within a few minutes I got into a groove and for the first 15 minutes I had a great tempo run.
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| Running 15:00 [3] | |
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| 15 minutes at a slower pace, but still good |
Tuesday May 6 |
| Power Yoga 20:00 [2] | |
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| Core Training 15:00 [3] | |
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| 5 minutes of ab workout in the morning, 10 in the evening |
| Strength Training 20:00 [4] | |
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| Push ups of all sorts till the cows come home.
They're home. |
| XT--cardio (Stationary bike) 30:00 [2] | |
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| 30 minutes on the bike. Read orienteering exercise book for 20 minutes, then read another book for another 8 minutes. |
| Armchair Orienteering 20:00 [0] | |
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Monday May 5 |
| Yoga 22:00 [1] | |
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| Core Training 8:00 [3] | |
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| Walk warm up/down 17:00 [1] | |
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| 10 minute warm up
7 minute cool down |
| Running 16:00 [4] | |
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| Legs a little tired today. Decided to peg intervals them at 8 minute pace, my goal for the UCity 10K. With more rest, this pace will be quite doable for the race.
8 x 400 meter intervals at 2 minutes each |
| Running intervals 14:00 [3] | |
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| one minute recovery jogs between intervals, then 7 minute jog before cool down walk |
| Running 5:00 [2] | |
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| after warm up walk, 5 minute warm up jog |