Training Log Archive: sandrunnerIn the 7 days ending May 10, 2014:
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Saturday May 10, 2014 #
11 AM
Running 10:00 [2] 2.0 km (5:00 / km)
Lincoln
Friday May 9, 2014 #
11 AM
Running 24:29 [2] 3.97 km (6:10 / km)
Pennington pre-travel.
Thursday May 8, 2014 #
7 PM
Running warm up/down 19:07 [2] 3.26 km (5:52 / km)
R5k area with JP.
8 PM
Running intervals 22:58 [3] 3.68 km (6:14 / km)
R5k bridge to bridge reps. 5 x 700m with 2 mins recovery. First 4 with JP at her 5k pace (she started very briskly though!!). JP's 4th was a struggle for her from approx halfway. Credit for keeping it together - just!! Final one for me was solo to see what was controlled but possible.
3:04.97 (1:42 at 3.6k post [400m])
2:56.49 (1:36)
3:00.47 (1:40)
3:07.37 (1:43)
2:18.80 (1:20)
3:04.97 (1:42 at 3.6k post [400m])
2:56.49 (1:36)
3:00.47 (1:40)
3:07.37 (1:43)
2:18.80 (1:20)
Running warm up/down 23:21 [2] 3.62 km (6:27 / km)
With JP.
Wednesday May 7, 2014 #
6 PM
Running warm up/down 9:14 [2] 1.73 km (5:20 / km)
Club session.
Running intervals 28:34 [3] 3.26 km (8:46 / km)
Club session inc TP. V short hill alternating hill only and flat then hill. 8 of each with walk/jog back recovery. Most on hill only started with hops or bounds.
17.1/93.3/30.52/62.82
20.97/83.57/32.75/70.77
20.75//96.16/25.73/80.2
19.64/88.1/32.15/96.27
21.27/90.97/31.42/87.37
22.35/87.17/32.92/67.77
21.97/92.65/32.07/72.2
20.7/110.77/32.12
Right shin very painful still so took it steady.. Odd since last night was fine although that was first time in ages.
17.1/93.3/30.52/62.82
20.97/83.57/32.75/70.77
20.75//96.16/25.73/80.2
19.64/88.1/32.15/96.27
21.27/90.97/31.42/87.37
22.35/87.17/32.92/67.77
21.97/92.65/32.07/72.2
20.7/110.77/32.12
Right shin very painful still so took it steady.. Odd since last night was fine although that was first time in ages.
Running warm up/down 7:28 [2] 1.45 km (5:09 / km)
Tuesday May 6, 2014 #
7 PM
Running warm up/down 27:03 [2] 3.09 km (8:45 / km)
Pre-race warm up with TP. Mix of steady and strides. Shin ok. Unable to hit target pace though.
Running race 2:23 [5] 0.8 km (2:59 / km)
Everyone ran away from me at start. Pace felt slowish but couldn't do anything about it. Considered stopping after 300m but carried on. Aprrox 69 at bell so thought might as well finish now. Overtook one girl on back straight and couple more entering home straight. Strong finish but time should've been bit faster. Mcmillanrunning has it as spot on for my recent 5 and 10k's though!!
Running 8:27 [3] 0.97 km (8:41 / km)
With TP. Limited time as had chips on order!!
Monday May 5, 2014 #
3 PM
Running 9:37 [2] 1.45 km (6:38 / km)
Walking 35:55 [1] 2.83 km (12:41 / km)
LON.
Sunday May 4, 2014 #
5 PM
Running 1:02:05 [2] 10.01 km (6:12 / km)
With JP.