Training Log Archive: sandrunnerIn the 7 days ending Sep 7, 2013:
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Saturday Sep 7, 2013 #
9 AM
Running 22:17 [2] 2.7 km (8:15 / km)
Got to event early with intention of running for 45-60 mins but not got far when an early competitor was heading in to retire so I headed back with him.
Friday Sep 6, 2013 #
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
Thursday Sep 5, 2013 #
6 PM
Running race 18:39 [4] 5.0 km (3:44 / km)
Mystery 5k
Wednesday Sep 4, 2013 #
6 PM
Running warm up/down 6:06 [1] 1.04 km (5:52 / km)
Club session - middle group with JP.
Running intervals 52:07 [3] 5.58 km (9:20 / km)
Club session - ran with JP so these are all her times.
2:07 387m (5:28 per km)
1:07 recovery
2:15 522m (4:18 per km)
3:21 recovery
1:57 480m (4:04)
3:11 recovery
1:49 455m (3:59)
2:24 recovery
1:04 284m (3:46)
1:33 recovery
1:10 302m (3:51)
3:24 recovery
1:02 292m (3:34)
2:11 recovery
1:23 368m (3:45)
2:06 recovery
1:05 306m (3:33)
3:28 recovery
0:58 239m (4:03)
2:30 recovery
1:37 410m (3:58)
2:17 recovery
2:48 682m (4:07)
3:44 recovery
2:07 387m (5:28 per km)
1:07 recovery
2:15 522m (4:18 per km)
3:21 recovery
1:57 480m (4:04)
3:11 recovery
1:49 455m (3:59)
2:24 recovery
1:04 284m (3:46)
1:33 recovery
1:10 302m (3:51)
3:24 recovery
1:02 292m (3:34)
2:11 recovery
1:23 368m (3:45)
2:06 recovery
1:05 306m (3:33)
3:28 recovery
0:58 239m (4:03)
2:30 recovery
1:37 410m (3:58)
2:17 recovery
2:48 682m (4:07)
3:44 recovery
Running 1:25 [1] 0.25 km (5:41 / km)
Very short cool down!! We'd run out of time and had already had plenty of recovery time so not as bad as it appears.
Tuesday Sep 3, 2013 #
7 PM
Running warm up/down 6:48 [1] 1.28 km (5:19 / km)
LSP. Partly with Trace, part Troll Feet.
Running intervals 1:06:39 [4] 3.77 km (17:41 / km)
LSP with TP. 1 x 1200m at her 1500m pace - Trace set off fast on first 30m so struggle for me to get ahead as planned. Hit each split ok - 81, 83, 80.
5 mins recovery then 1 x 800m (80, 82)
5 mins recovery then 1 x 400m (72)
8 mins recovery 1 x 800m (84, 83)
9 mins recovery 1 x 400m (73)
2 x 60m + 1 x 50m
Troll Feet also had his intro to track intervals doing 400m reps tucking in behind Trace - Great effort.
5 mins recovery then 1 x 800m (80, 82)
5 mins recovery then 1 x 400m (72)
8 mins recovery 1 x 800m (84, 83)
9 mins recovery 1 x 400m (73)
2 x 60m + 1 x 50m
Troll Feet also had his intro to track intervals doing 400m reps tucking in behind Trace - Great effort.
Running warm up/down 7:55 [1] 1.16 km (6:49 / km)
With TP.
Monday Sep 2, 2013 #
12 PM
Running warm up/down 18:12 [2] 3.02 km (6:02 / km)
With JP. Pinewoods.
Running intervals 12:14 [3] 1.4 km (8:44 / km)
5x280m loop nr Dobsons Ride/Fisherman's starting on sand at bottom of slope. 85,84,83,83,83. Jess 91,90,94,98,100. 1 min recovery based on Jess.
Running warm up/down 16:12 [2] 2.63 km (6:10 / km)
6 PM
cycling 8:26 [2] 3.05 km (2:46 / km)
Roundabout to Greenbank.
cycling 49:38 [3] 11.91 km (4:10 / km)
Greenbank to pinewoods plus woodland path.
cycling 6:21 [3] 2.22 km (2:52 / km)
Pinewoods to roundabout.