Training Log Archive: sitkaIn the 7 days ending May 23, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||
Sunday May 23, 2010 #
Performance Tasks 20 [3]
C&R 30 [3]
Strength 15:00 [1]
12 PM
Run 1:12:00 15.0 km (4:48 / km) +180m 4:32 / km
5x2km, 7' on the dv trail loop, bit of technical, couple little hills. Kept it just below threshold. Started a bit groggy, but stayed focused and made it a really good workout. Tough time falling asleep last night, so pushed the workout a bit later than planned.
4 PM
DWR 30:00 [1]
Saturday May 22, 2010 #
8 AM
Run 1:35:00 21.0 km (4:31 / km) +400m 4:08 / km
long run, up pace for the last 6k, running on fumes a bit.
11 AM
C&R 20 [3]
3 PM
DWR 1:00:00 [1]
very tired after the morning run, but a good reco workout still.
Friday May 21, 2010 #
8 AM
Run (Stairs) 1:30:00 16.0 km (5:38 / km) +500m 4:52 / km
9xlong, 3x plyos, 5x top sprints, 6x strides. Good one.
5 PM
DWR 30:00 [1]
really easy, legs tired from morning.
Strength 30:00 [1]
Thursday May 20, 2010 #
C&R 40 [3]
Performance Tasks 30 [3]
Before. focus, form, images of trondy terrain.
After. more of the same, good images, positive view.
After. more of the same, good images, positive view.
12 PM
Run 1:14:00 17.0 km (4:21 / km) +250m 4:03 / km
Progression run and heat training. 27/29 humidex. Good one, legs felt a bit tired still, but likely due partly to the heat.
5 PM
Orienteering 23:00 [1] 4.0 km (5:45 / km)
reco pace, good form.
Wednesday May 19, 2010 #
C&R 20 [3]
Performance Tasks 20 [3]
vis from weekend, post race analysis.
7 AM
Form 30:00 [1]
Run 23:00 [1] 4.5 km (5:07 / km)
morning run + form and core, felt pretty good, mostly recovered and recharged after last week.
4 PM
Run 55:00 [1] 11.0 km (5:00 / km)
reco base run, high HR and quite dehydrated by the end...hot, but not that hot out. A bit weird.
Tuesday May 18, 2010 #
Note
(rest day)
planned day off, totally wiped still.
C&R 10 [3]
Monday May 17, 2010 #
Note
(rest day)
planned day off, really tired, most of the day on my feet not really much of a rest day.
C&R 10 [3]