Training Log Archive: sjreeveIn the 7 days ending Nov 17, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Nov 17, 2012 #
Running warm up/down (Seeley 10k) 27:33 [2] 4.2 km (6:34 / km) +15m 6:27 / km
shoes: Saucony Progrid Omni 10
Running race (Seeley 10k) 36:57 [4] 10.0 km (3:42 / km) +45m 3:37 / km
shoes: Saucony Progrid Omni 10
taking the times off garmin, 5km official time was 18min but can see that momentum was going by then.
very disappointed with the second half of this race although only dropped 6 places!! 93rd overall. just didn't kick on until the 9km. lost concentration on my pace on the second lap - just drifted along for 4k, whether this coincided with the deteriorating weather but i should've kept pace with dale mathers to maintain a competitive pace.
kind of wonder why i held back on wednesday.
Running warm up/down (Seeley 10k) 10:38 [1] 0.85 km (12:31 / km) +5m 12:09 / km
shoes: Saucony Progrid Omni 10
Friday Nov 16, 2012 #
MTB (Road) (To Mary Peters Track) 1:47:00 [2] 33.44 km (3:12 / km) +200m 3:06 / km
great morning to be out
Thursday Nov 15, 2012 #
Gym (Spin Class) 25:00 [3] 12.0 km (2:05 / km)
Gym (Rowing) 18:00 [2] 4.0 km (4:30 / km)
Running warm up/down (To NBH Session & Drills) 37:22 [2] 6.25 km (5:59 / km) +90m 5:35 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 7:30 [3] 2.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running warm up/down (From NBH Track Session) 21:24 [2] 4.0 km (5:21 / km) +10m 5:17 / km
shoes: Saucony Progrid Omni 10
Wednesday Nov 14, 2012 #
Yoga (Dynamic) 20:00 [1]
Gym intervals (Spin Class) 40:00 [3] 24.0 km (1:40 / km)
Running warm up/down (RunInTheDark Mark Pollock) 15:17 [1] 2.0 km (7:39 / km)
shoes: Asics 2160 A/W11
Running race (RunInTheDark Mark Pollock) 39:06 [3] 10.0 km (3:55 / km) +110m 3:42 / km
shoes: Asics 2160 A/W11
with the uphill at the start it saved the legs from setting off too fast.
4:34, 3:23, 3:43, 3:56, 3:55
4:43, 3:21, 3:47, 3:54, 3:37
all felt comfortable - finished 3rd. was great to see a good number of club runners out both marshalling & running ahead of Saturday.
a great charity event with all in their hi-viz gear, arm bands flashing.
last year 45 runners were under 35min for the Seeley - i don't think i've ever run under 35.
Running warm up/down (RunInTheDark Mark Pollock) 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 A/W11
Tuesday Nov 13, 2012 #
Gym intervals (Spin Class) 30:00 [3] 12.0 km (2:30 / km)
Gym intervals (Rowing) 18:00 [2] 3.8 km (4:44 / km)
Running (To NBH Session & Drills) 39:50 [2] 6.25 km (6:22 / km) +100m 5:54 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.3 km (3:29 / km)
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 18:18 [3] 4.0 km (4:35 / km)
shoes: Saucony Progrid Omni 10
keeping it under 80sec/lap
77, 78, 78, 78. 76, 77
roughly 85sec recovery between each
Running warm up/down (From NBH Track Session) 18:30 [2] 3.7 km (5:00 / km) +15m 4:54 / km
shoes: Saucony Progrid Omni 10
Monday Nov 12, 2012 #
Gym (Spin Bike) 30:00 [3] 16.0 km (1:53 / km)
Strength & Conditioning (Gym Session) 45:00 [3]
Sunday Nov 11, 2012 #
Note
(rest day)
plan for the week:
mon: am rest; eve strength
tue: am spin/circuits; eve NBH
wed: am yoga; eve Mark Pollock Run in the Dark
thu: am circuit/spin; eve NBH
fri: am bike; eve rest
sat: am parkrun; pm Seeley 10k
sun: am run?; pm work; eve run?