Training Log Archive: CraigIn the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
5 AM
Running long 1:14:15 [2] 13.04 km (5:42 / km) +113m 5:27 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy long run in KP. Wasn't actually as long as yesterday's run but it felt long so I'm calling it long. Had planned to do 90 minutes but I've been a bit over planned distances all week and I was feeling a bit tired so I thought it was probably better to cut back a bit today.
Saturday Nov 15, 2014 #
5 AM
Running tempo 1:07:29 14.0 km (4:49 / km) +32m 4:46 / km
shoes: Nike Free 3.0 Flyknit Orange
3x10min tempo with 2min float recoveries by the river. Very windy SW of Pelican Point so the second effort back into the wind was pretty tough and it was difficult to float in the right direction on the recovery. Last effort seemed a lot more crosswind or sheltered so wasn't as bad as I expected. Not feeling quite as good as I have most of the week but still ok.
Friday Nov 14, 2014 #
5 AM
Running 51:30 [3] 10.36 km (4:58 / km) +83m 4:47 / km
shoes: Nike Free 3.0 Flyknit Orange
Moderate paced lap of KP with 5 hill sprints near the tennis courts. Feeling good again although just a little bit tired towards the end. Really enjoying feeling good every day, need to make sure I work out how to keep it going.
Thursday Nov 13, 2014 #
5 AM
Running 33:56 [2] 6.28 km (5:24 / km) +89m 5:03 / km
shoes: Nike Free 3.0 V5
Recovery jog in KP. Not really feeling the need for recovery so much today but I'm enjoying feeling that way so didn't want to ruin it by doing too much. Still much faster than most of my recovery jogs but felt very easy.
Wednesday Nov 12, 2014 #
5 AM
Running intervals 1:03:25 13.06 km (4:51 / km) +116m 4:39 / km
shoes: Nike Free 3.0 Flyknit Orange
3x2k efforts on KP sand tracks with about 2min downhill jog recovery. First 2 about 10k pace and third more like 5k pace. Felt good.
Tuesday Nov 11, 2014 #
5 AM
Running 48:15 [3] 10.19 km (4:44 / km) +111m 4:29 / km
shoes: Nike Free 3.0 Flyknit Orange
Steady lap of KP. Felt pretty good, makes a difference not playing tennis last night.
Monday Nov 10, 2014 #
5 AM
Running 35:18 [2] 5.93 km (5:57 / km) +54m 5:41 / km
shoes: Nike Free 3.0 V5
Easy run with Rachel plus 5 hill sprints.