Training Log Archive: GiacIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Bike-ride 30:00 [3]
Orienteering (compass bearing) 50:00 [3]
Bike-ride 25:00 [3]
Thursday Sep 29, 2011 #
Warmup 20:00 [2] 4.0 km (5:00 / km)
Stadium Steps 25:00 [5]
1st: 4:46min
2nd: 4:50 min
3rd: 5:12 min
Warmup 15:00 [2] 3.0 km (5:00 / km)
Wednesday Sep 28, 2011 #
Short Run 37:30 [3] 8.0 km (4:41 / km)
Tuesday Sep 27, 2011 #
Warmup 15:00 [2] 3.0 km (5:00 / km)
Track Intervals 18:00 [3] 5.6 km (3:13 / km)
---
1200m (3:52)
400m (1:09)
1200m (3:56)
400m (1:10)
1200m (3:50)
400m (1:00)
Warmup 15:00 [3] 2.5 km (6:00 / km)
Monday Sep 26, 2011 #
Short Run 35:00 [3] 7.2 km (4:52 / km)
Core Workout 30:00 [3]
Sunday Sep 25, 2011 #
Long Run 1:13:00 [2] 15.2 km (4:48 / km)
Saturday Sep 24, 2011 #
Short Run 45:00 [3] 9.9 km (4:33 / km)
Friday Sep 23, 2011 #
Note
(rest day)
Thursday Sep 22, 2011 #
Warmup 20:00 [2] 4.0 km (5:00 / km)
Track Intervals (5x 3min-fast/2-min-slow) 25:00 [4] 6.5 km (3:51 / km)
Warmup (cooldown) 20:00 [2] 4.0 km (5:00 / km)
Wednesday Sep 21, 2011 #
Short Run 52:00 [3] 12.0 km (4:20 / km)
Tuesday Sep 20, 2011 #
Warmup warm up/down 20:00 [2] 3.5 km (5:43 / km)
Track Intervals intervals (4x1000m) 12:52 [5] 4.0 km (3:13 / km)
2nd interval: 3:15 min
3rd interval: 3:12 min
4th interval: 3:07 min
Warmup (Cool-down) 20:00 [1] 3.5 km (5:43 / km)
Monday Sep 19, 2011 #
Short Run (Short Run) 40:00 [3] 9.0 km (4:27 / km)
Sunday Sep 18, 2011 #
Long Run long (Long Run) 1:10:00 [2] 15.0 km (4:40 / km)