Training Log Archive: sandrunnerIn the 7 days ending Mar 4, 2017:
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Saturday Mar 4, 2017 #
8 AM
Running warm up/down 21:34 [1] 4.0 km (5:24 / km)
ahr:124 max:139
9 AM
Running race 19:26 [5] 5.0 km (3:53 / km)
ahr:149 max:158
HPP. Went to plan. Latched onto AM and AH as intended. Felt fine after lap 1 so continued. Still ok rejoining route at end of lake so that was aim B sorted. Still fine end of lap 2. Overtook AM and AH with approx 600m to go. Tough up short hill nr end but delighted with strong finish.
Junction 1:01.21 282.2m 3:37 per km
Junction 3:16.9 /4:18.11 859.3m/1141.5m 3:49 per km
Finish junction 1:27.71/5:45.82 375.8m/1517.3 3:53 per km
End of lap 1 2:12.83/7:58.66 558.4m/2075.7 3:58 per km/3:51 per km
Junction 1:06.67/9:05.33 282.2m/2357.9
Junction 3:21.29/12:26.62 859.3m/3217.2
Finish junction 1:30.75/13:57.37 375.8m/3493m
End of lap 2 2:15.33/16:12.7 558.4m/4151.4m /3:54 per km
Junction 1:07.31/17:20.01 282.2m/4433.6m
Finish junction 1:28.69/18:48.7 375.8m/4809.4m
Finish 0:37/19:26 200m/5009.4m
Junction 1:01.21 282.2m 3:37 per km
Junction 3:16.9 /4:18.11 859.3m/1141.5m 3:49 per km
Finish junction 1:27.71/5:45.82 375.8m/1517.3 3:53 per km
End of lap 1 2:12.83/7:58.66 558.4m/2075.7 3:58 per km/3:51 per km
Junction 1:06.67/9:05.33 282.2m/2357.9
Junction 3:21.29/12:26.62 859.3m/3217.2
Finish junction 1:30.75/13:57.37 375.8m/3493m
End of lap 2 2:15.33/16:12.7 558.4m/4151.4m /3:54 per km
Junction 1:07.31/17:20.01 282.2m/4433.6m
Finish junction 1:28.69/18:48.7 375.8m/4809.4m
Finish 0:37/19:26 200m/5009.4m
Running warm up/down 15:53 [1] 2.57 km (6:11 / km)
ahr:117 max:130
First part with TA
Friday Mar 3, 2017 #
3 PM
Running 10:28 [1] 2.06 km (5:05 / km)
ahr:122 max:134
3 laps Brickcroft easy
Thursday Mar 2, 2017 #
6 PM
Running 54:29 [3] 10.72 km (5:05 / km)
ahr:121 max:134
With TA. Intended to be 6 miles at her MP but revised that due to traffic and pedestrians. Most 1/4 mile splits 1:53 to 1:55 so ok.
5 mins break at halfway.
5 mins break at halfway.
Wednesday Mar 1, 2017 #
12 PM
Running tempo 11:46 [3] 2.65 km (4:26 / km)
ahr:131 max:141
MSW loop
5:32 1.24km
1:21 0.29km
1:34 0.36km slope top
2:34 0.58km
0:41 0.16km
5:32 1.24km
1:21 0.29km
1:34 0.36km slope top
2:34 0.58km
0:41 0.16km
Tuesday Feb 28, 2017 #
5 PM
Running warm up/down 8:52 [1] 1.73 km (5:08 / km)
ahr:118 max:130
Running intervals 12:09 [4] 3.2 km (3:48 / km)
ahr:124 max:150
8 x 400m at R5k between 3.2k and 3.6k markers. 1 min rest between each.
94s 114/135 109
92s 118/143 119
93s 122/141 117
90s 127/146 125
89s 131/148 127
88s 132/149 129
91s 131/148 127
89s 133/150
Cadence during efforts typically 188
94s 114/135 109
92s 118/143 119
93s 122/141 117
90s 127/146 125
89s 131/148 127
88s 132/149 129
91s 131/148 127
89s 133/150
Cadence during efforts typically 188
Running warm up/down 4:38 [1] 0.86 km (5:23 / km)
ahr:116 max:126
Monday Feb 27, 2017 #
12 PM
Running tempo 9:30 [3] 2.0 km (4:45 / km)
HPP final lap plus jog back to start line. Lap 1 w/u; Lap 2 pushing (3:14 to race finish - 0.865km = 3:44 per km). Unplanned session so no HRM.
Lap 1
1:15 Junction nr lake
1:48 Finish junction
0:56 Finish
0:46 Start line
Lap 2
1:04 Junction nr lake
1:28 Finish junction
0:42 Finish
0:47 Start line
Lap 1
1:15 Junction nr lake
1:48 Finish junction
0:56 Finish
0:46 Start line
Lap 2
1:04 Junction nr lake
1:28 Finish junction
0:42 Finish
0:47 Start line
Sunday Feb 26, 2017 #
6 PM
Running 43:47 [2] 9.2 km (4:46 / km)
ahr:125 max:137
KGV/MC triangle x 4
Lap 1 11:07 - 1:33 1:51 1:36 3:36 2:09 0:30 121/130
Lap 2 10:51 - 1:24 1:46 1:24 3:34 2:10 0:31 124/135
Lap 3 10:55 - 1:27 1:48 1:26 3:33 2:09 0:30 126/134
Lap 4 10:54 - 1:26 1:47 1:26 3:34 2:08 0:30 129/137
Wet and windy esp past SFC.
Lap 1 11:07 - 1:33 1:51 1:36 3:36 2:09 0:30 121/130
Lap 2 10:51 - 1:24 1:46 1:24 3:34 2:10 0:31 124/135
Lap 3 10:55 - 1:27 1:48 1:26 3:33 2:09 0:30 126/134
Lap 4 10:54 - 1:26 1:47 1:26 3:34 2:08 0:30 129/137
Wet and windy esp past SFC.