Training Log Archive: conörIn the 7 days ending Dec 2, 2012:
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Saturday Dec 1, 2012 #
10 AM
Run (road) warm up/down 12:59 [2] 1.44 km (9:01 / km) +19m 8:28 / km
Run (road) warm up/down 22:44 [1] 3.51 km (6:29 / km) +60m 5:58 / km
Run (road) warm up/down 9:23 [2] 1.19 km (7:53 / km) +35m 6:52 / km
Run (road) race 17:40 [5] 5.02 km (3:31 / km) +15m 3:28 / km
Jingle Bells 5k in Phoenix park. 17:37 according to the chip timing, so pretty happy. Possibly could have pushed a bit more at the start, less than 17:30 maybe but not much more. The last 2ish km was very slightly downhill so it is a fast course. Weather was good too. The road was slippy in some places though.
Cycle 30:00 [0]
Friday Nov 30, 2012 #
Note
(rest day)
Cycle 20:00 [0]
Thursday Nov 29, 2012 #
7 PM
Run (road) 34:53 [3] 6.61 km (5:17 / km) +78m 4:59 / km
Nice and easy
Cycle 1:00:00 [0]
Wednesday Nov 28, 2012 #
Strength/Conditioning 1:00:00 [2]
Tuesday Nov 27, 2012 #
7 PM
Run (road) warm up/down 4:16 [3] 0.81 km (5:16 / km) +12m 4:55 / km
Run (road) 19:45 4.13 km (4:47 / km) +30m 4:37 / km
8 x 400s that were actually about 475m long, 1 min rest.
Run (road) warm up/down 7:20 [3] 1.16 km (6:19 / km) +15m 5:56 / km
Cycle 1:00:00 [0]