Training Log Archive: hansoloIn the 7 days ending Aug 2, 2015:
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Saturday Aug 1, 2015 #
Cross Training (Tubing/Wake Surfing) 3:00:00 [3]
8 AM
Running 46:07 [3] 6.07 mi (7:36 / mi)
Ran with an old friend near Lake Martin!
Friday Jul 31, 2015 #
Cross Training (Swimming/Tredding Water) 30:00 [3]
Thursday Jul 30, 2015 #
7 AM
Running (Sand Running) 39:43 [3] 4.36 mi (9:07 / mi)
shoes: Salomon Men's Speedcross 3 - T
Wednesday Jul 29, 2015 #
Note
Past week was spent with family in Eleuthera, Bahamas! Got some good tempo runs in along with plent of snorkeling and general sweating in the beaut sun! 5 hour fishing trip today wiped me so I took today off running wise, saving my final island run adventure for tomorrow!
It's been quality rest and recovery here - getting my mind right for this next year of orienteering especially. With WUOC on my mind I hope to capitalize on this next semester and really hit some PRs with this ample time I'll have abroad! Particularly in terms of percentage of winning time! It's exciting what lies ahead - a fresh year for fresh goals! And already hearing back from some Swedish orienteerers about getting me into the Swedish relays is just awesome: 'tis all slowly falling into place!
It's been quality rest and recovery here - getting my mind right for this next year of orienteering especially. With WUOC on my mind I hope to capitalize on this next semester and really hit some PRs with this ample time I'll have abroad! Particularly in terms of percentage of winning time! It's exciting what lies ahead - a fresh year for fresh goals! And already hearing back from some Swedish orienteerers about getting me into the Swedish relays is just awesome: 'tis all slowly falling into place!
Tuesday Jul 28, 2015 #
Running 36:48 [3] 5.63 mi (6:32 / mi)
shoes: Salomon Men's Speedcross 3 - T
Mile 1 - tempo at 6.10
Mile 2 - tempo at 6:05
Mile 3 - chill at 7:40
Mile 4 - tempo at 6:28
Mile 5 and change - tempo at 6:20 pace
Extra data courtesy of my Garmin Forerunner watch! Consistency is returning and it felt good today!
Mile 2 - tempo at 6:05
Mile 3 - chill at 7:40
Mile 4 - tempo at 6:28
Mile 5 and change - tempo at 6:20 pace
Extra data courtesy of my Garmin Forerunner watch! Consistency is returning and it felt good today!
Strength & Conditioning 10:00 [3]
Hansolo's Island Core:
max push-ups until failure
2.5 min of flutter kicks no breaks
2.5 min of push-up position hold
2 min of bicycle
max push-ups until failure
2.5 min of flutter kicks no breaks
2.5 min of push-up position hold
2 min of bicycle
Monday Jul 27, 2015 #
Running 31:51 [3] 4.21 mi (7:34 / mi)
shoes: Salomon Men's Speedcross 3 - T
400m fast, 800m slower for entire run
I plan on incorporating more fartleks and tempo intervals to reserve the chill pace run for those longer runs, kickstart my return to running, and get a better workout in even if I don't want to spend an hour in island or Alabama humidity. Efficiency to hit those times
I plan on incorporating more fartleks and tempo intervals to reserve the chill pace run for those longer runs, kickstart my return to running, and get a better workout in even if I don't want to spend an hour in island or Alabama humidity. Efficiency to hit those times
Strength & Conditioning (Hansolo's Island Core) 10:00 [3]