Training Log Archive: aby_lamIn the 7 days ending Dec 18, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 18, 2011 #
9 AM
Running race (SD Beach Run) 18:49 [4] 4.7 km (4:00 / km)
3 PM
Orienteering (Placing Ctrls ) 30:00 [3] 3.0 km (10:00 / km)
Saturday Dec 17, 2011 #
10 AM
Orienteering race (SZ League) 43:30 [3] *** 4.4 km (9:53 / km) +100m 8:53 / km
18c
Friday Dec 16, 2011 #
6 PM
Running warm up/down 15 [2] 2.4 km (6 / km)
7 PM
Running intervals 45:28 [4] 9.0 km (5:03 / km)
morse XCC XC laps x6
8'12"
7'19"
7'43"
7'16"
7'25"
7'31"
8'12"
7'19"
7'43"
7'16"
7'25"
7'31"
Thursday Dec 15, 2011 #
7 PM
Running warm up/down 28:00 [2] 5.2 km (5:23 / km)
8 PM
Running intervals 40 [4] 6.0 km (7 / km)
4 mins run + rest
600m interval
2'22"
2'15"
2'16"
2'15"
2'13"
2'14"
2'13"
2'12"
2'12"
2'13"
600m interval
2'22"
2'15"
2'16"
2'15"
2'13"
2'14"
2'13"
2'12"
2'12"
2'13"
Wednesday Dec 14, 2011 #
7 PM
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Running intervals 38:17 [5] 10.0 km (3:50 / km)
5k x2
19'18"
18'59"
19'18"
18'59"
Tuesday Dec 13, 2011 #
7 PM
Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
8 PM
Running warm up/down 44:01 [4] 9.6 km (4:35 / km)
morse big lap x8
6'12"
6'08"
5'36"
5'20"
5'19"
5'10"
5'09"
5'02"
6'12"
6'08"
5'36"
5'20"
5'19"
5'10"
5'09"
5'02"