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Training Log Archive: redrider

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running27 24:48:10 154.04(9:40) 247.9(6:00) 158
  Cross training12 9:40:00 0.62 1.0
  Trail running6 6:13:00 36.97(10:05) 59.5(6:16) 216
  Cycling4 3:40:00 45.36(4:51) 73.0(3:01)
  Strength5 2:15:00
  Orienteering1 45:00 5.85(7:41) 9.42(4:47)
  Total40 47:21:10 242.84 390.82 374

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Saturday Dec 31, 2011 #

Trail running 1:05:00 [2] 10.0 km (6:30 / km) +80m 6:15 / km

morning run on muddy footpaths in the countryside.

Running hills 45:00 [4] 7.6 km (5:55 / km) +85m 5:36 / km

warm-up + 8x60''/90'' hills + cool-down

Friday Dec 30, 2011 #

Trail running 30:00 [1] 5.0 km (6:00 / km)

easy run

Strength (core) 20:00 [1]

Thursday Dec 29, 2011 #

Running 52:00 [4] 10.2 km (5:06 / km) +30m 5:01 / km

warm-up + 9x200m+8x200m/40sec/5min + cool-down

Wednesday Dec 28, 2011 #

Cross training 10:00 [1] 1.0 km (10:00 / km)

cross-trainer

Strength 30:00 [2]

Running 42:00 [3] 9.0 km (4:40 / km) +30m 4:35 / km

steady run from the club. felt easy.

Tuesday Dec 27, 2011 #

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

Orienteering 45:00 [5] 9.42 km (4:47 / km)

Xmas relays Rough Close 1,6km+3,2km+4,6km (7min+15min+23min) 9,42km 45min altogether. Fun! :D

Running 20:00 [1] 3.1 km (6:27 / km)

easy jogging

Monday Dec 26, 2011 #

Trail running 48:00 [2] 8.5 km (5:39 / km)

Easy run around the lakes. Muddy.

Sunday Dec 25, 2011 #

Trail running long 2:00:00 [2] 19.0 km (6:19 / km) +136m 6:06 / km

Long run on footpaths.

Saturday Dec 24, 2011 #

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)

Running 19:10 [5] 5.0 km (3:50 / km) +13m 3:47 / km

Brueton park run 5km

Friday Dec 23, 2011 #

Running intervals 45:00 [4] 8.3 km (5:25 / km)

warm-up 15' + 5x3min/2min intervals + cool-down 5'

Cycling 30:00 [2] 10.0 km (3:00 / km)

spinning

Thursday Dec 22, 2011 #

Running long 1:40:00 [2] 17.0 km (5:53 / km)

Wednesday Dec 21, 2011 #

Running 45:00 [3] 9.0 km (5:00 / km)

warm-up 15' + steady run 30'

Tuesday Dec 20, 2011 #

Running 30:00 [1] 5.0 km (6:00 / km)

easy run in the morning. didn't feel up to intervals today :(

Monday Dec 19, 2011 #

Running 30:00 [1] 5.0 km (6:00 / km)

Strength 30:00 [2]

Sunday Dec 18, 2011 #

Trail running long 1:20:00 [2] 12.0 km (6:40 / km)

had intended to run longer but got a weird pain in my left foot and had to slow down and walk home :(

Saturday Dec 17, 2011 #

Running 50:00 [1] 5.0 km (10:00 / km)

brisk walk in the coutryside

Friday Dec 16, 2011 #

Note

rest day

Thursday Dec 15, 2011 #

Running 30:00 [1] 5.0 km (6:00 / km)

easy morning run + a flight home

Wednesday Dec 14, 2011 #

6 AM

Running 35:00 [1] 6.0 km (5:50 / km)

easy recovery run

Tuesday Dec 13, 2011 #

6 AM

Running intervals 1:05:00 [4] 11.0 km (5:55 / km)

warm-up + 6x1000m road intervals (4:10-3:50) + 6x50m + cool-down
12 PM

Cross training 1:20:00 [2]

aqua gym 20min + step 20min + aerobics 40min

Strength 40:00 [2]

strength mainly for legs and bottom but some abs, backs and arms in between

Monday Dec 12, 2011 #

6 AM

Running 1:00:00 [2] 10.0 km (6:00 / km)

Cycling 1:00:00 [2] 20.0 km (3:00 / km)

Cross training 50:00 [2]

dance aerobic 40min + abs 10min
12 PM

Cross training 40:00 [1]

aqua gym 20min + dance 20min

Sunday Dec 11, 2011 #

6 AM

Running 50:00 [3] 10.0 km (5:00 / km)

warm-up + steady run 35min + cool-down
4 PM

Cross training 30:00 [2]

step aerobics

Saturday Dec 10, 2011 #

6 AM

Running long 2:00:00 [2] 20.0 km (6:00 / km)

long run
4 PM

Cross training 1:05:00 [2]

dance 20min + tennis 45min

Friday Dec 9, 2011 #

6 AM

Running 55:00 [2] 10.0 km (5:30 / km)

Strength 15:00 [2]

12 PM

Cross training 1:20:00 [2]

dance lesson 20min + zumba 60min

Thursday Dec 8, 2011 #

6 AM

Running intervals 50:00 [4] 9.0 km (5:33 / km)

warm-up + 2x6x200m + 5x60m + cool-down
12 PM

Cross training 50:00 [1]

aqua gym 30min + dance lesson 20min

Wednesday Dec 7, 2011 #

Running long 2:05:00 [1] 13.0 km (9:37 / km)

long walk

Cross training 50:00 [1]

aqua gymnastics 30min + dance 20min

Tuesday Dec 6, 2011 #

6 AM

Running intervals 1:00:00 [4] 10.0 km (6:00 / km)

warm-up + 10x2min/1min intervals + cool-down.
5 PM

Cross training 20:00 [1]

aqua gymnastics

Cycling 1:00:00 [2] 20.0 km (3:00 / km)

spinning

Monday Dec 5, 2011 #

6 AM

Running 30:00 [1] 4.0 km (7:30 / km)

morning run.

Cross training 1:00:00 [1]

canoeing 30min and swimming 30min

Sunday Dec 4, 2011 #

6 AM

Running 30:00 [1] 4.0 km (7:30 / km)

morning run/walk
9 AM

Running long 1:50:00 [2] 20.0 km (5:30 / km)

Saturday Dec 3, 2011 #

6 AM

Running 20:00 [1] 3.2 km (6:15 / km)

morning run
9 AM

Running 55:00 [3] 11.0 km (5:00 / km)

warm-up 10min + steady run 40min (8.2km) + cool down 5min
5 PM

Cross training 45:00 [2]

tennis

Cycling 1:10:00 [2] 23.0 km (3:03 / km)

spinning

Friday Dec 2, 2011 #

Running 30:00 [1] 5.0 km (6:00 / km)

morning run

Running 30:00 [1] 4.0 km (7:30 / km)

easy run/walk

Thursday Dec 1, 2011 #

Trail running 30:00 [1] 5.0 km (6:00 / km)

easy run in the morning. Then a 10h flight.

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