Training Log Archive: CraigIn the 7 days ending Jul 24, 2011:
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Wednesday Jul 20, 2011 #
7 AM
Running tempo 58:14 13.66 km (4:16 / km) +14m 4:14 / km
shoes: Nike Free Run
Down to the end of the path past Tawarri and back with 10k of 1k hard/1k MP after 3k warm up. Calves tightened up pretty early again but generally felt a lot better than last week. Happy with the MP efforts, mostly around 4:10, but a bit disappointed with the harder efforts, mostly about 3:52. Went a bit harder on the last hard effort which started to climb into KP and was pretty happy to feel comfortable holding around 4:05 on the last MP effort up the gentle climb next to Winthrop Ave/Thomas St.
Ran 40:08 for the 10k of effort which is faster than my last couple of 10k races.
Ran 40:08 for the 10k of effort which is faster than my last couple of 10k races.
Tuesday Jul 19, 2011 #
11 AM
Running 1:00:00 [2]
shoes: Nike Free Run
Easy run with Rachel from Casino Rd for the last time. Settlement went through a few minutes after we finished. Felt pretty good but had to let Rachel go at the end when she got a bit angry.