Training Log Archive: KipIn the 1 days ending Aug 17, 2011:
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Wednesday Aug 17, 2011 #
5 PM
Running (Trails) 25:44 5.0 km (5:09 / km) +14m 5:04 / km
shoes: Asics Hyperspeed 3
Running (Drills) 10:00 [1]
Running Tempo race 22:40 6.54 km (3:28 / km) +24m 3:24 / km vdot: 60.0
shoes: Asics Hyperspeed 3
Weekly Sognsvann medsols gravel trail race, 2 laps. Last time i ran it was in 2005, and got a new PB with 4 minutes. great success.
Used some fast racing flats to make sure to get a new PB, and hopefully beat 23 mins. Went a little fast in the beginning with 3:16 on first km. 11min on the first lap. Got tired after 4km, and pace dropped. Struggled also with stitches. Lost 10 seconds on km5, and 15 on km6, and got a 11:40 on the last lap. Still satisfied, and pretty sure i could do 3:25 pace if i with did that on the start.
Checking if there are any age records i can break. There arent any possible. Had i been a year younger, (or ran them last year), i could probably been able to do 3, 4 or 5 laps easily. Right now it looks like 4 laps with 11:30 laps to beat 46:07. It is a bit tough.
Used some fast racing flats to make sure to get a new PB, and hopefully beat 23 mins. Went a little fast in the beginning with 3:16 on first km. 11min on the first lap. Got tired after 4km, and pace dropped. Struggled also with stitches. Lost 10 seconds on km5, and 15 on km6, and got a 11:40 on the last lap. Still satisfied, and pretty sure i could do 3:25 pace if i with did that on the start.
Checking if there are any age records i can break. There arent any possible. Had i been a year younger, (or ran them last year), i could probably been able to do 3, 4 or 5 laps easily. Right now it looks like 4 laps with 11:30 laps to beat 46:07. It is a bit tough.
Running (Trails) warm up/down 18:19 [1] 1.33 km (13:44 / km) +23m 12:38 / km
shoes: Asics Hyperspeed 3