Training Log Archive: Tim C

In the 1 days ending Mar 7, 2012:

activity

time

miles

running

56:27

8.82

(6:24)

14.2

(3:59)

145

dynamic stretching

15:00

0.31

(48:17)

0.5

(30:00)

athletics

5:16

1.12

(4:43)

1.8

(2:56)

Total

1:16:43

10.25

(7:29)

16.5

(4:39)

145

1:16

0:00

6 AM

running 31:20 [3] 7.0 km (4:29 / km) +60m 4:18 / km
shoes: inov f-lite 195

Good run with john+ ralph, pushed the last 2kms.

2 PM

running warm up/down 13:00 [4] 3.6 km (3:37 / km) +40m 3:25 / km
shoes: inov f-lite 195

Christian decided he wanted to push it so we went pretty hard

dynamic stretching 15:00 [1] 0.5 km (30:00 / km)
shoes: inov f-lite 195

athletics tempo (pyramids) 5:16 [4] 1.8 km (2:56 / km)
shoes: inov f-lite 195

200m- 31 seconds
400m- 71 seconds
600m- 111 seconds
400m- 71 seconds
200m- 32 seconds
With 1 min breaks in between

running warm up/down 7 [2] 1.1 km (6 / km)
shoes: inov f-lite 195

3 PM

running 12:00 [3] 2.5 km (4:48 / km) +45m 4:24 / km
shoes: inov f-lite 195

Run home from school- its damn hard running with a bag!