Training Log Archive: MCroneIn the 7 days ending Jul 9, 2011:
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Saturday Jul 9, 2011 #
Running race (Boksburg Stadium CC) 13:30 [5] 4.0 km (3:23 / km)
shoes: Inov8 Flite 195
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Flite 195
Thursday Jul 7, 2011 #
Running intervals 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 Flite 195
6 x 400
63
64
65
67
68
65
1:45 rest between intervals
63
64
65
67
68
65
1:45 rest between intervals
Wednesday Jul 6, 2011 #
Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Gel-DS Sky Speed
Tuesday Jul 5, 2011 #
Running 53:30 [3] 10.5 km (5:06 / km)
shoes: Asics Gel-DS Sky Speed
Monday Jul 4, 2011 #
Running (Drills) 45:00 [3]
shoes: Inov8 Flite 195
Working on some acceleration drills. Started off with some core with the triathlon coach and then moved on to sprint drills with the sprint coach. 100m bends to warm up. Then 20m shuttle runs. Then 60m runs (building up speed). Finally 100m runs.
Sunday Jul 3, 2011 #
Running 1:30:00 [3] 19.0 km (4:44 / km)
shoes: Nike Pegasus 28