Training Log Archive: coadyIn the 7 days ending Jun 1, 2015:
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Monday Jun 1, 2015 #
1 PM
running (treadmill) 9:45 [3] 2.0 km (4:53 / km)
jog to get the legs moving before aqua
GYM (Aqua) 45:00 [3]
6 PM
swimming 25:00 [3]
10 free, 4 brest, 2 back ... i think
Sunday May 31, 2015 #
Event: Great NOSH Footrace
running race (nosh 2015) 1:36:20 [5] 16.0 km (6:01 / km) +500m 5:12 / km
was hoping to beat 90 mins, but fell short.
last 3 attempts were:
2012 1:29:33 (shorter)
2013 1:35:03 (very wet)
2014 1:49:49
2015 1:36:20
first 6k was good, normal wait up the first hill
2nd 6k were harder, not fast on the flat, and too much traffic on the technical bits, was walking many of the flat and downhill which i would normally run quite fast
last bit was hill then I was able to run fast in the last section
so 13 minutes better than last year, a touch slower then 2 years ago, but i think i was running harder at the end, the traffic in the middle cost me a PB
last 3 attempts were:
2012 1:29:33 (shorter)
2013 1:35:03 (very wet)
2014 1:49:49
2015 1:36:20
first 6k was good, normal wait up the first hill
2nd 6k were harder, not fast on the flat, and too much traffic on the technical bits, was walking many of the flat and downhill which i would normally run quite fast
last bit was hill then I was able to run fast in the last section
so 13 minutes better than last year, a touch slower then 2 years ago, but i think i was running harder at the end, the traffic in the middle cost me a PB
Friday May 29, 2015 #
2 PM
running intervals (treadmill) 25:00 [4] 5.5 km (4:33 / km)
5 min medium pace (5 min/km)
5 x 2 mins fast (3:30 min / km) with 1 min medium in between
5 min medium
1 mins walk
the last fast 2 mins started to get difficult to breathe, I assume that is an ok attempt at interval training... (I only had 25 mins before aqua)
5 x 2 mins fast (3:30 min / km) with 1 min medium in between
5 min medium
1 mins walk
the last fast 2 mins started to get difficult to breathe, I assume that is an ok attempt at interval training... (I only had 25 mins before aqua)
3 PM
GYM (Aqua) 50:00 [3]
Wednesday May 27, 2015 #
12 PM
running (lunch run) 54:13 [3] 9.0 km (6:01 / km)
7 PM
Orienteering race (Moonlight Madness 2) 52:37 [4] 8.64 km (6:05 / km)
equal 3rd, 10 pts behind Patrick and 30 pts behind first
would have got the lot but started late
happy with pace considering also running at lunch time
would have got the lot but started late
happy with pace considering also running at lunch time