Training Log Archive: sitkaIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
9 AM
Orienteering 1:44:00 *** 17.0 km (6:07 / km) +445m 5:25 / km
slept:9.0
Warmup, urban sprint steady pace, WC course. Good training. Smooth and good control. Looking up and following compass well. Felt a bit flat when sprinting, but not too bad.
2 PM
Strength 35:00 [5]
Cycling 10:00 [1]
Saturday Jan 30, 2010 #
8 AM
Run 2:45:00 31.0 km (5:19 / km) +550m 4:53 / km
ahr:150
trail run. A bit longer than I think was necessary, but recovered well by the afternoon. Tired, but felt good and over last weekend's flu effects.
6 PM
Cycling 45:00 [1]
easy reco
Thursday Jan 28, 2010 #
8 AM
Run 30:00 [1] 5.0 km (6:00 / km) +30m 5:50 / km
5 PM
Run 2:00:00 22.0 km (5:27 / km) +560m 4:50 / km
6x hill + increasing length stairs, 6x explosive steps + hard strides at the top. A real struggle tonight.
Wednesday Jan 27, 2010 #
8 AM
Other (Rowing) 10:00 [1]
9 AM
Strength (Gym, weights) 35:00 [5]
6 PM
Run 20:00 [1] 3.0 km (6:40 / km)
Planned to do a reco workout, but busy day and let work get in the way.
Tuesday Jan 26, 2010 #
9 AM
Run 20:00 [1] 4.0 km (5:00 / km)
Strength (Core) 25:00 [5]
5 PM
Run (Intervals) 1:50:00 20.0 km (5:30 / km) +255m 5:10 / km
Loop of 3' 1/2/1/2/1/2. Took it fairly easy, still really tired from flu this weekend. Wiped by the time I got home.
Monday Jan 25, 2010 #
8 AM
Cycling (Reco) 50:00 [1]
5 PM
Run (Reco) 55:00 [1] 9.5 km (5:47 / km)
reco trail run