Training Log Archive: markgIn the 7 days ending Nov 25, 2012:
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Saturday Nov 24, 2012 #
7 AM
Running long 1:35:00 [2] 17.8 km (5:20 / km) +500m 4:41 / km
shoes: Asics DS Trainer 13
Long run from my place after helping Megan out the door with Ewan to go and pick up her Italian friend from the airport. Did Anzac Park, Simpsons Falls, SSG, Honeyeater, home. Felt strong at the beginning and seemed to breeze up all the little hills between here and Simpsons Falls. It got harder from there but didn't really struggle at any point.
Tuesday Nov 20, 2012 #
6 PM
Running intervals 12:58 [5] 3.5 km (3:42 / km) +210m 2:51 / km
shoes: Asics Hyperspeed 4
7 x 500m with 600m jog recovery on the road at Anzac Park with a bit of a hill in it, with Lance, Wendy and Anna. Started a bit slow and wasn't paying close attention to the times but then realised I was running about 2min and I should have been doing them a bit quicker so gave it some herbs thereafter. It felt like a spew wasn't too far off on the last couple. Left calf is still feeling tight from the Mousdash. Times: ~2, ~2, 1:45, 1:45, 1:50, 1:50, 1:48
Running warm up/down 35:00 [1] 5.6 km (6:15 / km)
shoes: Asics Hyperspeed 4
Warm up and down plus recoveries.
Running hills 1:00 [5]
shoes: Asics Hyperspeed 4
6 x short steep hill sprints of about 8s with 2 min rest.
7 PM
Strength & Conditioning 15:00 [3]
Nominally for developing core strength but really an excuse for Anna to show off.