Training Log Archive: D-MANIn the 1 days ending Dec 1, 2013:
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Sunday Dec 1, 2013 #
Cycling 11:00 [2] 3.6 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011
AM/PM Bike to and back from the U of C.
Running warm up/down 10:54 [2] 2.37 km (4:36 / km) +5m 4:33 / km
ahr:157 max:172 shoes: Asics GEL-Speedstar® 4 2010
AM Warm up run to Varsity. Nice out -4 with a light S wind.
Running tempo 20:01 [4] 5.36 km (3:44 / km) +30m 3:38 / km
ahr:180 max:188 shoes: Asics GEL-Speedstar® 4 2010
AM tempo in Varsity, 10:00 medium tempo and 10:00 harder. Nice out -4 with a light S wind. Felt pretty good even though I worked late last night. My knee was feeling pretty good, took it easier going out for the first 10:00 and pushed harder on the way back. Better time per kilometer than last week.
2.57 km 10:01 3:54/km
2.79 km 10:00 3:35/km
2.57 km 10:01 3:54/km
2.79 km 10:00 3:35/km
Running warm up/down 10:49 [2] 2.14 km (5:03 / km) +5m 5:00 / km
ahr:160 max:169 shoes: Asics GEL-Speedstar® 4 2010
AM Warm down run back to the U of C. Nice out -4 with a light S wind.
Running intervals 1:50 [4] 0.75 km (2:27 / km)
ahr:136 max:166 shoes: Asics GEL-Speed Star 5 2011
AM Speed intervals at the Jack Simpson track, after the tempo. 5x150m r2'
Gradual acceleration throughout. Did 3x50m strides before not included.
Times:
22:86
22:55
21:80
21:55
21:87
Gradual acceleration throughout. Did 3x50m strides before not included.
Times:
22:86
22:55
21:80
21:55
21:87
Core 15:00 [3]
AM Core/Strength.
Running warm up/down 10:39 [2] 1.71 km (6:14 / km)
shoes: Asics GEL-Speed Star 5 2011
AM/PM Warm down run. 9 laps, part of the track was closed so one lap was not quite 200m.
Cycling 19:25 [2] 6.68 km (2:54 / km)
PM Bike to and back from work (Red and White).
Flexibility 20:00 [0]
PM Stretch.