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Training Log Archive: GeneO

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Road Cycling1 2:15:40
  Running (Trail)2 2:07:20 13.14(9:41) 21.15(6:01) 700
  Running (Terrain)2 1:50:42 11.96(9:16) 19.24(5:45)
  Conditioning1 1:06:00
  Aqua Jogging3 1:06:00
  Core Strength2 42:40
  Drills1 27:20 2.11(12:56) 3.4(8:02)
  Cross Trainer 1 20:00
  Running (grass)1 16:00 1.99(8:03) 3.2(5:00)
  Missioning1 2:19 0.62(3:44) 1.0(2:19)
  Total10 10:14:01 29.82 47.99 700

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

3 PM

Running (Trail) long 1:51:00 [4] 18.35 km (6:03 / km) +700m 5:05 / km
ahr:156 max:184 shoes: Salomon SpeedCross 2

Cascades to Lake Wainamu and back with James. Some tough hills but glad the finish was flat then down hill because I think one more hill and would have cracked. James left me for dead up Houghton and. Average heart rate was pretty low but my legs were significantly smashed at the end.

Saturday Dec 8, 2012 #

10 AM

Running (grass) warm up/down 16:00 [3] 3.2 km (5:00 / km)
ahr:148 shoes: Mizuno Wave Universe 4

Drills 27:20 [3] 3.4 km (8:02 / km)
ahr:151 max:171 shoes: Mizuno Wave Universe 4

Fairly complete stride mechanics session. Not sore at all afterwards in contrast to last week
12 PM

Running (Trail) warm up/down 16:20 [3] 2.8 km (5:50 / km)
ahr:149 shoes: Icebug Spirit2 olx

Running (Terrain) 46:12 [5] 8.24 km (5:36 / km)
ahr:172 max:189 shoes: Icebug Spirit2 olx

6 1km intervals with 3 minute rests. Pretty good head to head with James. Felt like I just had it over him accept for the last one where smashed the last 200 meters. Perfect variation with fast flat forest, thick open dunes with sand, and the dense stunted pine in between.
http://connect.garmin.com/activity/250035975

10 PM

Missioning race 2:19 [5] 1.0 km (2:19 / km)
ahr:121 max:129 shoes: Bare feet

Yard glass at my 21st. Party Training
http://connect.garmin.com/activity/250089136

Friday Dec 7, 2012 #

5 PM

Core Strength 22:40 [3]

Usual core strength session with gluteus medius too.

Thursday Dec 6, 2012 #

6 PM

Running (Terrain) tempo 1:04:30 [4] 11.0 km (5:52 / km)
ahr:173 max:184 shoes: Icebug Spirit2 olx

A hard coastal strip bash with James, Matt and Greg. I felt pretty good but could definitely feel my legs getting tired at the end. James and I were pushing pretty hard head to head. I had a few stitch related problems near the end. My achilles where are bit sore afterwards.

Wednesday Dec 5, 2012 #

5 PM

Cross Trainer (Elliptical trainer) 20:00 [3]
ahr:147 max:161 shoes: Asics Piranha SP 3

Feeling fit as!

Conditioning 1:06:00 [3]

Strength and conditioning at the gym. Good mixture and tired to avoid a massive range of motion as I havent done these session for a while and I want to be able to walk tomortow. 43 minutes on legs and 23 minutes on upper body.

Aqua Jogging 21:00 [3]

Top of the afternoon with an aqua jog to keep the balance.

Tuesday Dec 4, 2012 #

9 AM

Road Cycling 2:15:40 [3]
ahr:155 max:177

Relatively flat ride with Dan. I felt a little bit tired form the weekend but more worried about the random ITB pains. I had a few other random spazing muscles too.
5 PM

Core Strength 20:00 [4]

Abs were getting pretty useless at the end

Aqua Jogging 20:00 [3]

Recovery session in the pool. Felt relaxed and focused.

Monday Dec 3, 2012 #

Aqua Jogging 25:00 [3]

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