Training Log Archive: nmulderIn the 1 days ending May 2, 2012:
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Wednesday May 2, 2012 #
7 AM
Mountain Biking 1:33:29 [3] 33.79 km (21.7 kph)
shoes: Specialized Epic Expert 2010
Out to Glen Austin and back via Samrand.
Av 21.7, Mx 43.7
Av 21.7, Mx 43.7
5 PM
Road Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Ran to / from Midstream track.
Track / Speed Work intervals 6:10 [5] 2.0 km (3:05 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
10 x 200m with 2 min walk recovery with Ryno (reverse direction from the 200m mark as they were watering the other side of the field). No maker for start point, with splits suggesting we ran a bit further than 200m.
37.1, 38.8, 38.1, 38.0, 37.0, ?, 38.6, 38.5, 38.4, 34.3
37.1, 38.8, 38.1, 38.0, 37.0, ?, 38.6, 38.5, 38.4, 34.3
Track / Speed Work hills (Stairs) 3:00 [5] 0.3 km (10:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Stair runs on the grandstand (big steps).
2 sets of 10 stairs. Jog back down and about 5 mins between sets.
2 sets of 10 stairs. Jog back down and about 5 mins between sets.