Training Log Archive: markgIn the 7 days ending Sep 4, 2011:
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Sunday Sep 4, 2011 #
7 AM
Running long 1:37:00 [1] 18.9 km (5:08 / km) +225m 4:51 / km
shoes: Asics DS Trainer 13
Long run from the in-laws, reversing my usual Toowoomba long run route, going down through the CBD, around Queen's Park, up to Picnic Pt, up East Ck, and down West Ck. The run turned into a bit of a grind, mostly because hips and left hammy were feeling tight and sore. Managed to push it out over 90min but can't say I enjoyed it much despite it being a nice morning.
Saturday Sep 3, 2011 #
5 PM
Running tempo 45:51 [3] 10.5 km (4:22 / km) +70m 4:14 / km
shoes: Nike Free 5.0 (grey/green)
3 x ~12min threshold intervals, starting at an easy pace and ramping up over the 12min. No rest between the first 2 but then stomach muscles were sore so spent 10min jogging, stretching and massaging before doing the a final 12min at threshold pace from the start. Felt really good on the last one, nice and relaxed, and easy. Ave pace: 4.27 (some stops in this one), 3:59, 3:42
Wednesday Aug 31, 2011 #
10 PM
Strength & Conditioning 45:00 [3]
Ankle exercises and squats while watching various crap on tv.