Training Log Archive: markgIn the 7 days ending Jul 31, 2011:
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Saturday Jul 30, 2011 #
7 AM
Running long 1:25:00 [2] 13.7 km (6:12 / km) +480m 5:17 / km
shoes: Asics DS Trainer 13
Long run with Anna, Clare, Rachel and an old work mate, Brad. Route was Anzac Park, Slaughter Falls, Summit, Honeyeater, then some new little singletrack round above Chapel Hill toward Frosty's, then over the freeway and back through Anzac Park. Brad was flying up the hills and it turned out he was recovering from the Glass House 50 last weekend, so he's somewhat fitter than I was expecting. He was telling me all about his haruchi running sandals, which he bought in kit form from Barefoot Ted!
Friday Jul 29, 2011 #
1 PM
Running intervals (Threshold Int) 24:00 [3] 6.5 km (3:42 / km) +45m 3:34 / km
shoes: Nike Free 5.0 (grey/green)
3 x 8min intervals with 2 min jog rest. Surprised myself on the first when I went through the first km in approx. 3:30 but was brought down to earth when I turned a bit later and ran into a headwind. I think the subsequent intervals were a bit slower but didn't have a reference point. Last interval was a bit hilly.
Running warm up/down 20:00 [2] 3.6 km (5:33 / km) +60m 5:08 / km
shoes: Nike Free 5.0 (grey/green)
Warm up and down plus floats.
Wednesday Jul 27, 2011 #
7 PM
Running intervals 12:00 [4] 3.4 km (3:32 / km) +60m 3:15 / km
shoes: Asics DS Trainer 13
1, 2, 3, 3, 2, 1 with equal floats on the streets around Chapel Hill. Felt really good and still had a spring in my step at the end.
Running warm up/down 30:00 [2] 5.3 km (5:40 / km) +130m 5:03 / km
shoes: Asics DS Trainer 13