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Training Log Archive: sandrunner

In the 7 days ending Apr 13, 2013:

activity

time

miles

Running

9:39:25

55.84

(10:23)

89.87

(6:27)

Total

9:39:25

55.84

(10:23)

89.87

(6:27)

2:21

0:00

» now

Saturday Apr 13, 2013 #

12 PM

Running warm up/down 2:38 [2] 0.49 km (5:22 / km)

Running tempo 34:39 [4] 4.74 km (7:19 / km)

NW dunes s-n, reverse of yesterday's 5pm run. Lost path a few times. Hesitations and added distance probably added a minute. Possibly more soft sand ups too. Felt tougher but maybe just tired. 0:06, 1:31, 4:53, 19:35, 8:32 splits.

Running 39:28 [3] 4.75 km (8:19 / km)

After 10 mins walking recovery ran back attempting same route as yesterday's N-S.Bit off in places but used Garmin to keep on track most of time. Splits 9:48, 22:01, 5:46, 1:44, 0:08.

Running warm up/down 4:44 [1] 0.69 km (6:53 / km)

Friday Apr 12, 2013 #

12 PM

Running 41:29 [2] 5.14 km (8:04 / km)

NE dunes from RB with JP. Her knee still tender. Sunny and extremely mild. Dozens of amphibians on paths, care needed to avoid stepping on them in places. Close ups of jay and wheatear.

4 PM

Running 43:05 [2] 5.36 km (8:02 / km)

Exploring NE dunes.

5 PM

Running tempo 31:51 [4] 4.65 km (6:51 / km)

Full length of NW dunes from N to S along ridge. Aimed to set benchmark time. Scrappy first 700m as path twists through thorny bushes. Lots of concentration required virtually full length. Lots of ups and downs. Hard work in long sections of soft sand after 3.2km. Might do same S to N tomorrow and both ways in one go sometime as it's demanding training at speed. 7:20 opp end of houses (1.18km), 25:21 opp fingerpost (3.69km), 30:02 Sands boardwalk (4.29km), 31:44 Shore Rd (4.64km), 31:51 roundabout. Splits 7:20, 18:01, 4:41, 1:42, 0:07.

Running 25:02 [2] 3.11 km (8:03 / km)

NE dunes.

Thursday Apr 11, 2013 #

7 PM

Running warm up/down 10:40 [2] 2.07 km (5:09 / km)

LSP with TP.

Running intervals 11:00 [3] 2.3 km (4:47 / km)

6x300m at TP's 1500m pace. 58.7,59.95,59.00,59.52,58.75 and 57.05. 100m jog recoveries took 57,52,77,56 and 64. Windy.

Running warm up/down 9:35 [2] 1.4 km (6:51 / km)

Wednesday Apr 10, 2013 #

7 PM

Running warm up/down 7:43 [2] 1.34 km (5:46 / km)

Club session with AD, MR, GW, SJ. Large group with ChrisC did separate session.

Running intervals 38:18 [4] 7.4 km (5:11 / km)

7 x 900m (5 sides of Fishermens square a/c ending at Rotten Row) with 200m walk/jog recovery back to start when all back. 3:14, 3:10, 3:09, 3:07, 3:08, 3:11, 3:09. MR with me first 3 then dropped back to high 3:20's.

Running warm up/down 5:38 [2] 1.13 km (4:59 / km)

Tuesday Apr 9, 2013 #

7 PM

Running (Terrain) 1:00:49 [3] 7.06 km (8:37 / km)

Relaxing terrain run in NE dunes, just what was needed. Exceptionally good close up views of owl (lap points 1 and 2) which flew up a few metres in front of me and heron (lap point 3). Also checked out s time trial route but 15m still flooded although passable through brambles to either e or w, Sands perimeter boardwalk (660m) and some hill reps just north.

Monday Apr 8, 2013 #

6 PM

Running warm up/down 14:20 [2] 2.38 km (6:01 / km)

Solo warm up.

Running warm up/down 6:33 [2] 1.32 km (4:58 / km)

Club session with BD, CJ, MR, MN, RC, AD, CC, GW, ESh, NA.

Running intervals 32:34 [4] 5.46 km (5:58 / km)

Light evenings so Monday's club session moved to woodland trails. 12 x short efforts tonight. 300m/250m/300m 4 times.

72 effort/98 jog recovery
62/96
70/115

67/97
58/109
66/111

66/98
60/105
69/113

66/107
58/111
68

C • Monday session 2

Running warm up/down 9:52 [2] 1.56 km (6:19 / km)

Running warm up/down 15:25 [2] 3.02 km (5:06 / km)

Solo cool down.

Sunday Apr 7, 2013 #

8 AM

Running 7:04 [3] 1.5 km (4:43 / km)

Running long 59:24 [3] 11.2 km (5:18 / km)

Club run with AD, BW, RC, JW, KE.

9 AM

Running long 56:22 [3] 10.0 km (5:38 / km)

Club run. Half with AD, whole with BW.

Running 11:12 [2] 1.8 km (6:13 / km)

Alternative route!!

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