Training Log Archive: aby_lamIn the 7 days ending Dec 4, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 4, 2011 #
Event: Color-coded #2
10 AM
Orienteering race 39:57 [4] *** 6.9 km (5:47 / km) +220m 5:00 / km
Thursday Dec 1, 2011 #
7 PM
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
8 PM
Running intervals 22:30 [5] 6.0 km (3:45 / km)
600m interval x10
2'23"
2'16"
2'13"
2'12"
2'11"
2'12"
2'12"
2'15"
2'16"
2'14"
2'23"
2'16"
2'13"
2'12"
2'11"
2'12"
2'12"
2'15"
2'16"
2'14"
Wednesday Nov 30, 2011 #
7 PM
Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
Running intervals 38:44 [5] 10.0 km (3:52 / km)
5k F x2
19'27"
19'17"
19'27"
19'17"
Tuesday Nov 29, 2011 #
7 PM
Running warm up/down 15 [2] 2.4 km (6 / km)
Running tempo 30:56 [4] 7.2 km (4:18 / km)
6x morse laps
5'44"
5'25"
5'11"
4'57"
4'53"
4'43"
damn tired
5'44"
5'25"
5'11"
4'57"
4'53"
4'43"
damn tired
Physical Training (Circuit training ) 20:00 [3]
Monday Nov 28, 2011 #
7 PM
Running warm up/down 20:00 [2] 2.8 km (7:09 / km)
8 PM
Running intervals 1:15:00 [5] 10.0 km (7:30 / km)
200m F/200m S x25
33"-36" @
33"-36" @