Training Log Archive: runnermdjIn the 7 days ending Dec 4, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | |||||||
Wednesday Dec 4, 2013 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running 55:52 [2] 7.66 mi (7:18 / mi) +50m 7:09 / mi
Lunchtime run up the kelvin and back the canal. Nice day for it.
Tuesday Dec 3, 2013 #
Event: GG Alva uphill test run
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running warm up/down 11:06 [2] 1.46 mi (7:36 / mi) +40m 7:00 / mi
Warm up jog up to the canal
Road Running intervals 33:48 [4] 5.07 mi (6:40 / mi) +20m 6:35 / mi
Lunchrunners session on the canal from Bairds Brae, turning after 5min rep :
Rep (Rec) : Pace
1min (1min) : 5.43min/mile
2min (1min) : 5.29
3min (1min) : 5.21
4min (75s) : 5.27
5min (75s) : 5.33
4min (1min) : 5.45 (incl. uphill)
3min (1min) : 5.34
2min (1min) : 5.21 (calf twinge near the end)
1min : 6.32 (easy)
OK session, ran most of it with Billy C, with Scott K & Russ W ahead. Twinge in right calf during last 2mins so had to ease off. Perfect conditions though a bit breezy on the way out.
Rep (Rec) : Pace
1min (1min) : 5.43min/mile
2min (1min) : 5.29
3min (1min) : 5.21
4min (75s) : 5.27
5min (75s) : 5.33
4min (1min) : 5.45 (incl. uphill)
3min (1min) : 5.34
2min (1min) : 5.21 (calf twinge near the end)
1min : 6.32 (easy)
OK session, ran most of it with Billy C, with Scott K & Russ W ahead. Twinge in right calf during last 2mins so had to ease off. Perfect conditions though a bit breezy on the way out.
Road Running warm up/down 15:33 [2] 1.99 mi (7:49 / mi) +10m 7:42 / mi
Warm down back from the canal. Calf ok after a bit of massage.
Monday Dec 2, 2013 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running 36:49 [2] 4.85 mi (7:35 / mi) +50m 7:21 / mi
Steady run up the kelvin to the toll house and back from work with Brian. Easy day as knackered due to lack of sleep (Hanna ill).