Training Log Archive: jgreenIn the 7 days ending Jun 16, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jun 16, 2012 #
Note
Skipped the 5k today. Quads age still sire from the Tuesday and Thursday speed sessions.
Thursday Jun 14, 2012 #
5 PM
run (warm up) 15:00 [3] 3.0 km (5:00 / km)
shoes: xapro3d ultra
ran to the time trial from home and then a bot of a jog and stretch before we got started.
6 PM
run 16:42 [3] 4.3 km (3:53 / km)
shoes: xapro3d ultra
club time trial first half. an with one of the other runners. My quads are still feeling the sprint session from Tuesday.
7 PM
run 25:00 [3] 4.0 km (6:15 / km)
shoes: xapro3d ultra
fartleg for the second part of the time trial.
11x walk, jog, race pace and sprint.
Dropped the sprint for the last sections and just extended the race pace, was just too hard on the quads and my calves were beginning to complain as well. then jogged home as well.
http://www.endomondo.com/workouts/63831334?country...
A good session that needed a rub down afterwards, still haven't found the US alternative to Deep Heat, haven't looked yet, maybe it is Deep Heat?
11x walk, jog, race pace and sprint.
Dropped the sprint for the last sections and just extended the race pace, was just too hard on the quads and my calves were beginning to complain as well. then jogged home as well.
http://www.endomondo.com/workouts/63831334?country...
A good session that needed a rub down afterwards, still haven't found the US alternative to Deep Heat, haven't looked yet, maybe it is Deep Heat?
Wednesday Jun 13, 2012 #
run (track session) 57:00 [3] 11.1 km (5:08 / km) +20m 5:05 / km
ahr:156 max:188 shoes: xapro3d ultra
good track session - my first real sprint session.
4km warm up to the track and 3 laps
2x200 at 31 and 30
2 x 100 at 15.4 and 14.9
4 x 50m and 6x 20 accelerations
finished off with an 800m in 2.43 before 3 km warm down back home.
my quads feel abused but that is why we do the session. 3 more of them before training camp and another 2 by WOC and I will be able to accelerate off the controls quick enough to beat Mike on the sprint (as long as he makes a mistake again) ;-)
4km warm up to the track and 3 laps
2x200 at 31 and 30
2 x 100 at 15.4 and 14.9
4 x 50m and 6x 20 accelerations
finished off with an 800m in 2.43 before 3 km warm down back home.
my quads feel abused but that is why we do the session. 3 more of them before training camp and another 2 by WOC and I will be able to accelerate off the controls quick enough to beat Mike on the sprint (as long as he makes a mistake again) ;-)
Monday Jun 11, 2012 #
cycle 40:00 [3] 12.0 km (3:20 / km)
some more towing the kids around sugarland - delivered my VISA application to the UPSSHOP - lets hope they process is faster than the advertised 10 days. I need them to post it back to my by next Thursday in order to make the training camp in Switzerland.
Sunday Jun 10, 2012 #
run (warm down) 25:00 [3] 4.0 km (6:15 / km)
shoes: asics road
ran bac along the route to get kirsty with the kids and the dogs. was getting very hot by this stage... 8am start is a little late.
8 AM
run race (5 k race) 17:29 [5] 5.0 km (3:30 / km)
ahr:178 max:188 slept:7.0 shoes: asics road
another 5k race this time fewer people so that I ran alone form about 500m.
it is a PB.
pushed harder for the first 3km as the SA squad time trial, then blew a bit for the 4th km before the final kick to the end. so definite room for improvement in the 4th km.
3.14
3.23
3.34
3.56
3.21
it is a PB.
pushed harder for the first 3km as the SA squad time trial, then blew a bit for the 4th km before the final kick to the end. so definite room for improvement in the 4th km.
3.14
3.23
3.34
3.56
3.21
C • wow! 3