Training Log Archive: IslaIn the 7 days ending Dec 9, 2012:
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Sunday Dec 9, 2012 #
mtb/cycle 30:00 [1]
Cycle intervals planned but hip flexor a little niggly following yesterday run. Very easy ride to spin out a few tight muscles instead.
Saturday Dec 8, 2012 #
Run hills 2:25:00 [3]
shoes: Brooks Cascadia 7
Quarry (explored C2), Kennedys, Summit Rd to Kiwi, looped Sugarloaf and return same way.
Friday Dec 7, 2012 #
mtb/cycle 1:30:00 [2]
Mtb - via Ashley Dene rd to ford and return.
Strength/Speed 15:00 [3]
2 x core circuit
Thursday Dec 6, 2012 #
Run warm up/down (running club) 40:00 [2]
shoes: Brooks Cascadia 7
20 min up
5 min jog recovery between efforts
15 min down
5 min jog recovery between efforts
15 min down
Run intervals (running club) 16:20 [4] 4.0 km (4:05 / km)
shoes: Brooks Cascadia 7
2 x 2km
8:09
8:11
5 min jog recovery
8:09
8:11
5 min jog recovery
Wednesday Dec 5, 2012 #
Strength/Speed 15:00 [3]
2 x core circuit
mtb/cycle hills 2:00:00 [3]
Kennedys- Worsleys loop + half way up road again to finish. Hot!
Kayak 40:00 [2]
Paddle after bike practising technique
Monday Dec 3, 2012 #
Strength/Speed 15:00 [3]
2 x core circuit
Run 55:25 [3] 11.2 km (4:57 / km)
shoes: Brooks Cascadia 7
Flat steady.