Training Log Archive: sandrunnerIn the 7 days ending Nov 23, 2013:
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Saturday Nov 23, 2013 #
1 PM
Running 15:14 [2] 1.52 km (10:01 / km)
Some warm up at xc with TP.
Running 30:00 [2] 4.0 km (7:30 / km)
Estimated. Was during women's race and TP used my 910XT as her 310XT wouldn't shift from boot screen (again!!).
Running race 38:09 [4] 9.64 km (3:57 / km)
XC. Started easily as this only intended as hard training session. Great picking off runners who'd started too fast. Course in good condition - only couple of short muddy sections. Bark across tarmac got caught in spikes couple of times.
Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
Friday Nov 22, 2013 #
1 PM
Running 38:20 [2] 3.0 km (12:47 / km)
Control hanging, running from MT and collecting.
Thursday Nov 21, 2013 #
8 PM
Running 10:00 [1] 2.0 km (5:00 / km)
Wednesday Nov 20, 2013 #
5 PM
Orienteering race 1:07:16 [3] 12.98 km (5:11 / km)
With TP. Me leading. Some map issues especially nr station, 52 and 20. TP sciatica kicked in nr end.
Running (Terrain running) 46:28 [2] 6.37 km (7:18 / km)
Dunes and woodland trails with headtorch.
Tuesday Nov 19, 2013 #
6 PM
Running 10:00 [2] 2.0 km (5:00 / km)
Monday Nov 18, 2013 #
6 PM
Running warm up/down 8:52 [2] 1.52 km (5:50 / km)
Club session with BD, ST, MT, SL, CJ, SJ, GW, NA ...
Running intervals 32:00 [3] 6.2 km (5:10 / km)
Club session - street intervals.
1:53/476m effort
1:53/231m recovery jog
1:34/442
4:00/590
2:01/630
3:04/427
2:10/558
2:27/330
1:41/443
2:27/337
1:11/330
2:25/340
0:57/277
2:16/312
1:23/438
1:53/476m effort
1:53/231m recovery jog
1:34/442
4:00/590
2:01/630
3:04/427
2:10/558
2:27/330
1:41/443
2:27/337
1:11/330
2:25/340
0:57/277
2:16/312
1:23/438
Running warm up/down 8:45 [2] 1.09 km (8:02 / km)
Sunday Nov 17, 2013 #
8 AM
Running warm up/down 8:57 [2] 1.01 km (8:52 / km)
With TP. Also did numerous 30m shuttles in congested start pen.
9 AM
Running race 36:56 [5] 10.0 km (3:42 / km)
First 100m congested but enough space from there. Reached 5km marker after 18:26. Legs went approx 6.5km so in survival mode there to finish!! Slip road hill a few hundred metres from finish was tough as usual but happy with strong finish.
400m splits:
83.9
85.13
87.85
85.88
90.16
86.67
88.41
88.07
91.72
89.58
88.88
91.43
88.75
88.52
85.1
88.82
87.07
87.31
88.96
89.72
90.13
88.49
55.71 (248m but at 9km sign)
88.67
94.33
37.25 (217m)
400m splits:
83.9
85.13
87.85
85.88
90.16
86.67
88.41
88.07
91.72
89.58
88.88
91.43
88.75
88.52
85.1
88.82
87.07
87.31
88.96
89.72
90.13
88.49
55.71 (248m but at 9km sign)
88.67
94.33
37.25 (217m)
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)