Training Log Archive: aby_lamIn the 7 days ending Jan 20, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 20, 2013 #
11 AM
Orienteering race 57:14 [4] 9.6 km (5:58 / km) +293m 5:10 / km
Score OL @ ping chau
670 pt
670 pt
Saturday Jan 19, 2013 #
6 PM
Running race 30:51 [5] 8.0 km (3:51 / km)
Pacer 8k
3'36"
3'56"
3'50"
3'47"
3'48"
3'54"
4'05"
3'53"
3'36"
3'56"
3'50"
3'47"
3'48"
3'54"
4'05"
3'53"
Thursday Jan 17, 2013 #
7 PM
Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
Running intervals 29:00 [3] 8.0 km (3:38 / km)
800m F x10
3'01"
2'53"
2'51"
2'49"
2'52"
2'50"
2'51"
2'52"
2'53"
2'46"
3'01"
2'53"
2'51"
2'49"
2'52"
2'50"
2'51"
2'52"
2'53"
2'46"
Wednesday Jan 16, 2013 #
7 PM
Running warm up/down 30:00 [3] 4.8 km (6:15 / km)
Running intervals 32:19 [4] 6.0 km (5:23 / km)
X-coutnry interval lap x4
8'02"
7'54"
8'33"
7'49"
8'02"
7'54"
8'33"
7'49"
Physical Training 15:00 [3]
Tuesday Jan 15, 2013 #
7 PM
Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
Running intervals 27:00 [5] 8.0 km (3:23 / km)
400m F x20
1'20"
1'19"
1'18"
1'18"
1'19"
1'20"
1'18"
1'19"
1'20"
1'21"
1'22"
1'22"
1'21"
1'21"
1'22"
1'22"
1'22"
1'22"
1'22"
1'19"
1'20"
1'19"
1'18"
1'18"
1'19"
1'20"
1'18"
1'19"
1'20"
1'21"
1'22"
1'22"
1'21"
1'21"
1'22"
1'22"
1'22"
1'22"
1'22"
1'19"