Training Log Archive: sitkaIn the 7 days ending Mar 21, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Mar 21, 2010 #
Performance Tasks 10 [1]
7 AM
Run 1:13:00 [1] 13.0 km (5:37 / km) +150m 5:19 / km
really easy morning run the valley.
5 PM
Run 22:00 [1] 4.0 km (5:30 / km)
Orienteering 32:00 4.0 km (8:00 / km) +360m 5:31 / km
4x K2 up (90m), orienteer down. Good session. 3218 total, some stops to check for ribbons a few times. Sub 30 possible for sure.
Saturday Mar 20, 2010 #
C&R 10 [3]
8 AM
Cycling 15:00 [1]
Strength 35:00 [1]
2 PM
Orienteering 1:20:00 8.0 km (10:00 / km) +300m 8:25 / km
nice one in the valley checking out a rough middle course. Nice variety, mostly quite easy with some pickups.
Friday Mar 19, 2010 #
C&R 10 [3]
Thursday Mar 18, 2010 #
C&R 10 [3]
7 AM
Run 30:00 [1] 6.0 km (5:00 / km)
5 PM
Run (Hills) 1:00:00 12.0 km (5:00 / km) +200m 4:37 / km
Cardiac, 7x70s up, easy down. Focus on form and power. Very solid session. Grass was very soft, good on the legs and feet. Played it smart and cut at 1h.
Wednesday Mar 17, 2010 #
Orienteering (Tempo) 1:25:00 18.0 km (4:43 / km) +200m 4:28 / km
Tuesday Mar 16, 2010 #
C&R 10 [3]
8 AM
Run 35:00 [1] 6.5 km (5:23 / km) +50m 5:11 / km
mega groggy legs.
4 PM
Run 1:00:00 12.0 km (5:00 / km)
Back/neck still really tight, so opted for a flat speed workout. Planned on 4x1200, but times were really slow, so shortened it up and focussed on form. 1200,1200, 800, 400, 200, 200. Decent session, good test, but a lot of work to do.
Monday Mar 15, 2010 #
8 AM
C&R 10 [1]
woke up very tired from the weekend and a rubbish sleep, sore all over. Did a C/R with cue word. Not very good, but probably still good to practice in that situation.
6 PM
DWR 1:00:00 [1]