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Training Log Archive: iansmith

In the 1 days ending Aug 29, 2013:

activity # timemileskm+mload
  Running1 57:20 7.3(7:51) 11.74(4:53)37.7
  Strength training1 10:08 0.78(13:03) 1.25(8:06)2.3
  Total1 1:07:28 8.07(8:21) 12.99(5:12)40.0
  [1-5]1 1:07:27

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Th

Thursday Aug 29, 2013 #

Note

Attn, Swedish speakers: What is Tove saying in this Oringen video?
C • If I got it right, I think ... 3
8 PM

Running 14:37 intensity: (10:37 @1) + (4:00 @2) 2.61 km (5:36 / km)
ahr:138 max:153 shoes: 201210 Inov-8 Road X 255

Run over to the track.

Strength training 10:08 intensity: (1 @0) + (3:32 @1) + (5:22 @2) + (1:13 @3) 1.25 km (8:06 / km)
ahr:147 max:163 shoes: 201210 Inov-8 Road X 255

Two sets of drills: high knees, butt kicks, galloping, grapevines, explosive jumps, and backwards running.

Running intervals 36:14 intensity: (6:59 @1) + (6:06 @2) + (4:39 @3) + (7:06 @4) + (11:24 @5) 7.95 km (4:34 / km)
ahr:161 max:183 shoes: 201210 Inov-8 Road X 255

Today's workout was track intervals from the CSU running workout on Tuesday: 800m, 1000, 1600, 1000, 800. After a warmup and drills, I settled into a comfortable pace. I felt a little tired - probably from insufficiently sleep on Monday and Tuesday, but I managed. The original workout had an additional 600m at the end; while I considered that or 2x400, I decided I had done enough for today.

The nominal target pace for the 800s and 1000s was 5k (~3:45/km) and 8k for the 1600s, but I ran them at 3k and 5k respectively (3:30/km, 3:45/km).

Splits:
800: 2:45; 1000: 3:33
1600: 5:50
1000: 3:32; 800: 2:44

Running 6:29 intensity: (2:37 @1) + (3:52 @2) 1.18 km (5:29 / km)
ahr:128 max:153 shoes: 201210 Inov-8 Road X 255

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