Training Log Archive: hansoloIn the 1 days ending Oct 21, 2014:
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Tuesday Oct 21, 2014 #
4 PM
Running warm up/down 2:00 [3]
shoes: Salomon Men's Speedcross 3
Orienteering intervals (Leap Frog O) 40:00 [4] *** 4.5 km (8:53 / km) +100m 8:00 / km
10c shoes: Salomon Men's Speedcross 3
-1st person sprints/orienteers to control, 2nd person waits 15 seconds then sprints/orienteers after him/her
-trade off at each control
-trade off at each control
Strength & Conditioning 20:00 [4]
-30 pushups, 30 pushups, 32 Russian twists, 20 pushups (in cadence--slower than usual), 50 situps, 20 pushups, 50 crunches, 25 wide grip pushups, 50 flutter kicks w/ 6 inch hold and scissor kicks, 20 diamond pushups. hooah--shoutout to Ed Clukey for leading that.