Training Log Archive: KrisIn the 7 days ending Aug 14, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Aug 14, 2016 #
Running 23:16 [2] 5.41 km (4:18 / km) +3m 4:17 / km
Running 10:48 [1] 0.86 km (12:34 / km)
Running race 14:20 [5] 5.0 km (2:52 / km)
2.58, 57, 53, 50, 42
Straight to the front. Didn't want to do all the work but also didn't want to ruin my chances of a good time by getting drawn into a slow start.. Still thought I'd gone too slow after 2km so really pleased with my last 3k and the time. The last 3k would also be a pb.
Great to have support.
http://www.runjumpthrow.com/videos/19716
Running 4:00 [2] 0.7 km (5:43 / km)
Running 20:32 [2] 4.3 km (4:46 / km) +3m 4:45 / km
Orienteering 14:23 [5] 4.28 km (3:22 / km) +2m 3:21 / km
Running 23:54 [2] 4.73 km (5:03 / km)
Saturday Aug 13, 2016 #
Running 39:22 8.43 km (4:40 / km) +48m 4:33 / km
ahr:116 max:159
Friday Aug 12, 2016 #
Running 42:10 8.59 km (4:54 / km) +15m 4:52 / km
ahr:115 max:129
Running 8:27 1.5 km (5:37 / km) +33m 5:04 / km
ahr:117 max:134
Thursday Aug 11, 2016 #
Running 1:35:54 [2] 18.9 km (5:04 / km) +99m 4:57 / km
Wednesday Aug 10, 2016 #
Running 1:32:44 18.91 km (4:54 / km) +99m 4:47 / km
ahr:116 max:130
Tuesday Aug 9, 2016 #
Running 23:00 4.64 km (4:57 / km) +58m 4:40 / km
ahr:117 max:135
Running 29:53 6.9 km (4:20 / km)
ahr:153 max:178
4 x (1200 [30s], 400 [2m30s])
Plan was 70s for 12s and 67/68 for the 4s but I exceeded that. Bring on the 5000 this weekend, I even have spikes.
3.32, 64
3.27, 65
3.26, 65
3.25, 64
Running 27:51 5.41 km (5:09 / km) +47m 4:56 / km
ahr:120 max:134
Monday Aug 8, 2016 #
Running 1:29:36 20.01 km (4:29 / km) +141m 4:19 / km
ahr:126 max:162