Training Log Archive: RalphIn the 7 days ending Mar 11, 2012:
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Saturday Mar 10, 2012 #
Event: SHAFF Sprint Race 2012
Note
(injured)
Sofa day
Wednesday Mar 7, 2012 #
4 PM
Run 35:14 [3] 6.75 km (5:13 / km)
shoes: Cumulus 12's
Run to John's - sort out maps, go
O - Sprint Training 21:28 [4] 4.22 km (5:05 / km)
shoes: Cumulus 12's
Sprint practice.
Tuesday Mar 6, 2012 #
6 PM
Run 37:06 [3] 7.54 km (4:55 / km)
shoes: Nimbus 12's
To and from Endcliffe Park (late on the way there so quite quick)
Warm up /down 8:19 [2] 0.95 km (8:45 / km)
Run intervals 46:32 [4] 11.11 km (4:11 / km)
shoes: Saucony XC
Mega session.
4 x 1km (Threshold); 6 x 200m (reps/jog recovery); 2 Mile progression run (400m - 5s - to Interval Pace)
K's - 3.11 3.10 3.17 3.14 (bit fast)
200's - 33 32 32 31 29 32 (about right)
Mile - Hard to judge because of the slight climb but it did feel tougher each 400, probably should have been a bit faster at the end though
4 x 1km (Threshold); 6 x 200m (reps/jog recovery); 2 Mile progression run (400m - 5s - to Interval Pace)
K's - 3.11 3.10 3.17 3.14 (bit fast)
200's - 33 32 32 31 29 32 (about right)
Mile - Hard to judge because of the slight climb but it did feel tougher each 400, probably should have been a bit faster at the end though
Monday Mar 5, 2012 #
5 PM
Run 41:30 [3] 8.0 km (5:11 / km)
shoes: Nimbus 12's
Pre drills run with Team ShUOC Jacket
Specific Drills 48:33 [1] 2.45 km (19:49 / km)
shoes: Nimbus 12's
Empty