Training Log Archive: hkleafIn the 1 days ending Jan 14, 2016:
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Thursday Jan 14, 2016 #
8 PM
Running warm up/down (Track) 16:57 [2] 3.19 km (5:19 / km)
ahr:120 max:129 shoes: NB RC900JR
Squad Physical Training @Hammer Hill
Arrived late due to birthday celebration with family. 16.5C, breezy, w/ intermitten drizzle. Warm up 7 laps.
Arrived late due to birthday celebration with family. 16.5C, breezy, w/ intermitten drizzle. Warm up 7 laps.
9 PM
Speed/Track tempo (2.4k) 20:09 [4] 5.2 km (3:53 / km)
ahr:164 max:176 shoes: NB RC900JR
Squad Physical Training - tempo
2x 2.4km @10k pace (w/ 400m jogging recovery inbetween). Original program called for 3 sets, but only had time for 2 due to my late arrival. Also supposed to be run @80% HRmax, which I have no idea for that feels like, but 10k pace sounds about right.
Splits:
8:58.78 (162/172)
2:15.53 (152/172) --> jogging recovery
8:54.58 (170/176)
2x 2.4km @10k pace (w/ 400m jogging recovery inbetween). Original program called for 3 sets, but only had time for 2 due to my late arrival. Also supposed to be run @80% HRmax, which I have no idea for that feels like, but 10k pace sounds about right.
Splits:
8:58.78 (162/172)
2:15.53 (152/172) --> jogging recovery
8:54.58 (170/176)
Running warm up/down (Track) 9:40 [2] 1.77 km (5:28 / km)
ahr:137 max:165 shoes: NB RC900JR
cool down 4 laps.
11 PM
Strength (Calisthenics) 15:00 [2]
Core exercises
Stretching warm up/down 10:00 [0]