Training Log Archive: roarIn the 1 days ending Oct 10, 2017:
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Tuesday Oct 10, 2017 #
9 AM
Note
slept:8.0
6 PM
Running (road) warm up/down 22:26 2.85 km (7:52 / km) +19m 7:37 / km
ahr:109 max:148 shoes: New Balance Vazee
A day when it wasn't lashing rain so I cycled to KG for once. 6 of us headed over to one of the Flogsta laps starts. Bit of banter and then some drills and strides. Feeling bouncy once I got moving actually having having seemed stiffer during the day.
Running (road) intervals 37:03 7.84 km (4:43 / km) +18m 4:40 / km
ahr:154 max:170 shoes: New Balance Vazee
Intervals on Flogstarundan so flatter and more tarmacy. In mins with half the interval as rest: 1x6, 2x3, 3x2, 4x1, 4x30s (30s rest)
Did I give someone else my watch and they ran he session? I seem to have made a huge improvement in the paces I'm holding!
Started the 6 nice and cruisy said I'd just sit in with Johanna as that's my usual place. She said after about 10s that she was feeling trying to keep with the guys on the 1/2 marathon training yesterday. Viktor started to gap a bit so I stayed with him and that seemed good, 3:52/k. Mostly tried to stay close to him then for the rest of the session and it went pretty well. Some of the 2s he got away a bit but I was pretty consistent with the pace so no problem. 1s were grand then as they were short but tried to push on with the pace. On the last 30 I decided I was doing sub 3/k and hit 2:59. Go on the me.
Did I give someone else my watch and they ran he session? I seem to have made a huge improvement in the paces I'm holding!
Started the 6 nice and cruisy said I'd just sit in with Johanna as that's my usual place. She said after about 10s that she was feeling trying to keep with the guys on the 1/2 marathon training yesterday. Viktor started to gap a bit so I stayed with him and that seemed good, 3:52/k. Mostly tried to stay close to him then for the rest of the session and it went pretty well. Some of the 2s he got away a bit but I was pretty consistent with the pace so no problem. 1s were grand then as they were short but tried to push on with the pace. On the last 30 I decided I was doing sub 3/k and hit 2:59. Go on the me.
Running (road) warm up/down 15:16 [1] 2.22 km (6:53 / km) +32m 6:25 / km
shoes: New Balance Vazee
Cool down back to KG. That Eriksberg hill was really not as hard as I remember it being. Felt altogether good.