Training Log Archive: WhitesheepIn the 7 days ending Dec 11, 2011:
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Sunday Dec 11, 2011 #
4 PM
X-training (squash) 35:00
Road running intervals 28:30 [4] 7.0 km (4:04 / km)
shoes: Asics 2160 (ii)
4x 1 mile off 90s
Aiming for around threshold pace with short recoveries. Around 6:10 for each rep I think.
Cold and blustery night. Not that much fun especially with squash in the legs and cake in my belly.
Aiming for around threshold pace with short recoveries. Around 6:10 for each rep I think.
Cold and blustery night. Not that much fun especially with squash in the legs and cake in my belly.
Road running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics 2160 (ii)
Friday Dec 9, 2011 #
12 PM
S&C 40:00 [3]
X-training warm up/down (gym) 10:00 [1]
Thursday Dec 8, 2011 #
7 AM
Road running 55:00 [2] 11.0 km (5:00 / km)
shoes: Asics 2160
ITW
but quite tired so I cheated and caught the train through crystal palace hill instead of running over it.
but quite tired so I cheated and caught the train through crystal palace hill instead of running over it.
Wednesday Dec 7, 2011 #
7 PM
Road running tempo 21:40 [4] 3.75 mi (5:47 / mi)
shoes: Asics Hyperspeed (i)
BRC handicap
Think this is almost exactly the same time as my last outing on the handicap, 20 months ago. Couple of wrong turnings let Stuart through, he then pulled 20m clear quite quickly and then I held on to his coat tails.
Fun times with a big bunch sprint at the end.
Think this is almost exactly the same time as my last outing on the handicap, 20 months ago. Couple of wrong turnings let Stuart through, he then pulled 20m clear quite quickly and then I held on to his coat tails.
Fun times with a big bunch sprint at the end.
Road running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Hyperspeed (i)
Tuesday Dec 6, 2011 #
7 AM
Off-road running 34:45 [1] 7.0 km (4:58 / km)
shoes: Salomon XA
Monday Dec 5, 2011 #
6 PM
Road running intervals 36:00 [5] 8.0 km (4:30 / km)
max:186 shoes: Asics 2160
HFW
12x 120/60. Getting about 550m, OK I think for the roads. Maybe better to do a speed session like this on the track/grass though and save the run home for longer, cruisier reps.
12x 120/60. Getting about 550m, OK I think for the roads. Maybe better to do a speed session like this on the track/grass though and save the run home for longer, cruisier reps.
Road running warm up/down 43:30 [1] 7.5 km (5:48 / km)
shoes: Asics 2160