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Training Log Archive: sandrunner

In the 1 days ending Nov 1, 2012:

activity # timemileskm+m
  Running1 53:06 5.86(9:04) 9.43(5:38)
  Total1 53:06 5.86(9:04) 9.43(5:38)

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Th

Thursday Nov 1, 2012 #

5 PM

Running warm up/down 9:32 [2] 1.77 km (5:23 / km)

Running intervals 43:34 [5] 7.66 km (5:41 / km)

R5k 3 sets of 4x400m, 15s recovery. Jog back from 1.6k to start between sets. 97,99,97,96; 95,98,97,94; 98,100,98,95. Disappointed but weather windy and tired plus surface and dark contributed. Ended with 3x300m with 1 min recovery, flat tarmac 65,61,63 so ended positively :-)
7 PM

Note

Don't suppose 4 consecutive days of speed work helped!!

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