Training Log Archive: ShmintyIn the 7 days ending Dec 9, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Dec 9, 2018 #
Running 19:44 [1] 3.86 km (5:07 / km)
shoes: Asics Nimbus 18
Running 19:02 [4] 5.5 km (3:28 / km)
shoes: Asics Nimbus 18
Carse
~6,5.5,5.5,2mins
Running 44:32 [1] 9.19 km (4:51 / km)
shoes: Asics Nimbus 18
Saturday Dec 8, 2018 #
Running 31:57 [1] 6.13 km (5:13 / km)
shoes: Asics Nimbus 18
Running 1:00:02 [2] 14.05 km (4:16 / km)
shoes: Asics Nimbus 18
Friday Dec 7, 2018 #
Running 29:09 [1] 5.42 km (5:23 / km)
shoes: Asics Nimbus 18
Strength and Conditioning 30:00 [1]
- Hip Flexor 10x3sets 14kg
Step Ups 8x3sets 50kg
Deadlifts 10x3sets 37.5kg
Medicine Ball balancing + lunges onto bosu
Running 1:20:10 [2] 14.78 km (5:25 / km)
shoes: Kalenji Trail
Only 2 hours after weights...legs were feeling it!
Thursday Dec 6, 2018 #
Running 28:56 [2] 6.4 km (4:31 / km)
shoes: Asics Nimbus 18
Running 43:20 [1] 7.96 km (5:27 / km)
shoes: Asics Nimbus 18
Running 22:48 [4] 6.81 km (3:21 / km)
shoes: Asics Nimbus 18
~10m,5m,4m,40s,30s,30s,1m,40s
Wednesday Dec 5, 2018 #
Running 1:31:04 [2] 17.2 km (5:18 / km) +500m 4:37 / km
shoes: Kalenji Trail
Running 30:58 [1] 6.12 km (5:04 / km)
shoes: Asics Nimbus 18
Tuesday Dec 4, 2018 #
Running 17:26 [1] 3.35 km (5:12 / km)
shoes: VJ Bold
Orienteering 32:45 [4] 6.52 km (5:01 / km)
shoes: VJ Bold
Test running middle course for Saturday.
Running 14:02 [1] 2.52 km (5:34 / km)
shoes: VJ Bold
Running 45:47 [2] 9.98 km (4:35 / km)
shoes: Kalenji Trail
Monday Dec 3, 2018 #
Running 39:14 [1] 8.16 km (4:48 / km)
shoes: Asics Nimbus 18
Strength and Conditioning 30:00 [1]
- Hip Flexor 10x3sets 11,11,14kg
Step Ups 8x3sets 47.5,47.5,50kg
Deadlifts 10x3sets 37.5kg
Medicine Ball balancing + lunges onto bosu
Running 1:00:07 [2] 14.01 km (4:17 / km)
shoes: Asics Nimbus 18