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Training Log Archive: fletch

In the 31 days ending Jan 31, 2007:

activity

time

miles

run

17:46:27

8.7

14.0

cycle

2:15:25

35.96

(3:46)

57.88

(2:20)

Total

20:01:52

44.66

71.88

2:18

0:00

» now

Wednesday Jan 31, 2007 #

cycle 18:10 [1] 7.2 km (2:31 / km)

Ride to work

run 35:21 [1] 7.0 km (5:03 / km)
shoes: adistar control

Jog home from work

Tuesday Jan 30, 2007 #

run long 1:48:45 [2]
shoes: adistar control

Long run to school
Meant to be 110 min, but couldn't be bothered doing a lap of the oval at the end.
Felt OK, but just didn't feel able to lift the pace higher that a veggie jog.

cycle 18:30 [3] 7.4 km (2:30 / km)

Ride home.

Monday Jan 29, 2007 #

cycle 15:30 [2] 7.28 km (2:08 / km)
shoes: Avanti Blade

Ride to work. Nice to have bike serviced and gears etc working properly again.

run warm up/down 36:49 [1] 7.0 km (5:16 / km)
shoes: adistar control

Slow jog home (need the bike at school to get home tomorrow). Still warmish and very humid.

Sunday Jan 28, 2007 #

run hills 17:44 [5]
shoes: adistar control

2 sets of 4 reps up Barrett Drive. Recover down. 2 min extra between sets. First set threshold, 2nd set 10-15 sec faster.
2:21, 2:21, 2:20, 2:18
2:07, 2:05, 2:06, 2:04

Legs felt really tired for first 2-3 reps, but got better. Really working hard by the end...

C • Hills 2

run warm up/down 46:40 [1]
shoes: adistar control

warm/up and dwon and recovery between efforts.

Saturday Jan 27, 2007 #

run long 1:38:49 [2]
shoes: adistar control

Not much to say. Early morning, very humid

Thursday Jan 25, 2007 #

run intervals 22:00 [4]
shoes: adistar control

Fartlek session. 2 min on, 90 sec off x 11.
Legs felt crap for first 2, Felt overheated and generally stuffed after that, so it wasn't much fun, but I worked hard.

run warm up/down 47:55 [1]
shoes: adistar control

warm up/ jog home, recovery between efforts

Wednesday Jan 24, 2007 #

cycle 34:30 [2] 15.0 km (2:18 / km)

Yes, I know that's pathetically slow for a bike ride, but it was just getting to work and back, and it blows a gale up here in the arvos.

C • Slow? 2

Tuesday Jan 23, 2007 #

run 1:43:20 [2]
shoes: adistar control

Long run in the evening. Felt good throughout. Did 20 minutes thru the dunes on the way home in the dark (naughty coz I would have been hard to find if I needed my epipen... , but better than just running a firebreak)

C • Welcome Aboard! 1

Sunday Jan 21, 2007 #

run warm up/down 35:00 [1]

warm-up and cooldown to and from bottom of hill

run intervals 46:00 [4]

Intervals up columbus bvd. SMFx2, recover down, +1 min between sets
3:25, 3:04, 2:53
3:22, 3:08, 2:55

Saturday Jan 20, 2007 #

run 1:32:00 [3]

Long run in the middle of the day in the heat. Felt crap. Water ran out half way thru.

Thursday Jan 18, 2007 #

run warm up/down 22:00 [2]

warmup / cooldown for fartlek session.

run intervals 36:00 [4]

Fartlek session. 2min hard, 2 min recovery x 9. Probably not working hard enough.

Tuesday Jan 16, 2007 #

run long 1:30:00 [1]

Long slow run past lighthouse round to Town beach and return. Felt ok. Pretty boring.

cycle 48:45 [3] 21.0 km (2:19 / km)

Sounds slow, I know. Started into a gale and struggling to get to 20km/h for first half of ride. about 30 minutes to turn-around, under 20 to get home.

Good way to escape from wife's book club meeting (in the same room as the telly so I couldn't watch the cricket)

Friday Jan 5, 2007 #

run warm up/down 24:00 [1]

warm-up (10 min) + cooldown for fartlek session.

run intervals 36:00 [4]

Fartlek session 2 min hard, 2 min easy x 9.

Wednesday Jan 3, 2007 #

run long 1:28:45 [1]

Easy run before breakfast. Felt ok. Gonna take some getting used to waking up early though.

Monday Jan 1, 2007 #

run long 1:19:19 [1]

Slow run to test out new pack and drink bladder. Hip flexor still a bit achey from a week ago, partcularly on up hills.

C • Achey hip 3

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