Training Log Archive: BPIn the 1 days ending Oct 13, 2012:
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Saturday Oct 13, 2012 #
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Quite a reasonable morn, misty moisty but no cold prairie winds to deal with. Needed an anti-dote to a challenging week (trans A corp integration shall suffice) so track was it. Wo with drills and 4x80m wind sprints.
Running intervals (Track) 14:32 [3] 3.2 km (4:32 / km)
Easy session prescribed, as in mod intensity with low volume, so 16x100m as 8 laps of magic 400s. Striding the straights and jogging the bends; 20 sec per 100 (ie mile pace) and 35 sec on the bends; laps at 1:48- 1:51. Last 3 100s faster @ 18, 17 and 16 sec.
Walking 7:30 [1] 0.8 km (9:22 / km)
Easing down.
Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)
And a mile to finish. Felt refreshed.
Walking 27:00 [1] 2.4 km (11:15 / km)
Damp doggies!