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Training Log Archive: Eug

In the 7 days ending Dec 30, 2012:

activity # timemileskm+m
  Running5 2:22:43 18.27(7:49) 29.41(4:51) 764
  Cross training1 55:00
  Flexibility/Core1 30:00
  Orienteering1 25:48 3.48(7:25) 5.6(4:36)
  Total6 4:13:31 21.75 35.01 764

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MoTuWeThFrSaSu

Sunday Dec 30, 2012 #

9 AM

Flexibility/Core 30:00 [3]

Streching this morning
4 PM

Running tempo 18:46 [4] 5.0 km (3:45 / km) +40m 3:37 / km
shoes: Adidas ride

5km around ferrymead. Was a little slow up the hill and legs felt sore after going up it. 1 k splits were
3:43
3:48
3:52
3:41
3:40

Saturday Dec 29, 2012 #

9 AM

Cross training warm up/down 55:00 [3]

Bike out to Van ash and Back

Orienteering tempo (Van Ash) 25:48 [4] 5.6 km (4:36 / km)
shoes: Adidas ride

Two courses around Van Ash school. Was quite technical and some good practice. Made a few mistakes and a lot of hesitations but it was mainly the fence crossings that slowed me down.

Running warm up/down 7:22 [3] 1.44 km (5:07 / km)
shoes: Adidas ride

Warm up and warm down. Legs felt pretty weird after biking down.

Friday Dec 28, 2012 #

Running hills 47:08 [3] 8.72 km (5:24 / km) +263m 4:42 / km
shoes: Adizero

Tried to run up the old quarry track. Very over grown and hard to follow at points.

Wednesday Dec 26, 2012 #

Running intervals 10:40 [4] 3.1 km (3:26 / km) +145m 2:47 / km
shoes: Adidas ride

4x760m hill repeats. Times were
2:40
2:37
2:37
2:46

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Adidas ride

Monday Dec 24, 2012 #

Running 43:47 [3] 8.15 km (5:22 / km) +266m 4:37 / km
shoes: Adidas ride

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