Training Log Archive: WillK

In the 1 days ending May 13, 2014:

activity

time

miles

Run

42:49

5.07

(8:27)

8.16

(5:15)

Road Cycling

18:00

4.35

(4:08)

7.0

(2:34)

Total

1:00:49

9.42

(6:27)

15.16

(4:01)

1:00

0:00

8 AM

Road Cycling 18:00 [3] 7.0 km (2:34 / km)

Earlier ride to uni this morning.

6 PM

Run warm up/down 20:00 [3] 3.24 km (6:10 / km)
shoes: Nike Free Run 4.0

Slow/medium warm up, with a little bit of stretching before a 3km timed run.

Run 10:49 [5] 3.0 km (3:36 / km)
shoes: Nike Free Run 4.0

3km timed run. Pushed really hard for the first km (3:17) then died out doing 3:48 then 3:44. Overall pretty decent time, by my standards.

Run warm up/down 12:00 [3] 1.92 km (6:15 / km)
shoes: Nike Free Run 4.0

Easy warm down, bit tight in the calves, but nothing unexpected.