Training Log Archive: D-MANIn the 1 days ending Jan 16, 2020:
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Thursday Jan 16, 2020 #
Running warm up/down 17:52 [2] 3.6 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2
PM Warm up run in the Oval, 8 laps.
Running intervals 11:37 [4] 4.01 km (2:54 / km)
shoes: Nike Air Zoom Elite 9
PM Intervals in the Oval with Jess, matt and Maria. 2010.5m time trial R10', 600m R3', 400m R1' 400m R3', 200m R1' 200m R90'' 200m. Led the last km of the 2k, last 400m of the 600m, first and last 200m. 2km felt pretty good, last lap was tougher but really felt it after we were done. 5:58 is decent since it was a bit long and once you minus 6 sec for the elevation it isn't bad. Could have gone a bit faster in the last 450m but knew there was still a lot of workout ahead. Feeling much fitter than last year at this time. 2:58 for the first km, 3:00 for the second. Felt pretty good but my stomach was cramping a bit after the 2km and I was a bit dead.
Times:
5:59.95
1:46.45
68.50
68.52
31.75
31.85
30.30
Times:
5:59.95
1:46.45
68.50
68.52
31.75
31.85
30.30
Running warm up/down 17:07 [2] 3.15 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 DB #2
PM Warm down run, 7 laps.
Strength 15:00 [3]
PM Strength.
Note
AM/PM Stretch 60min.
PM Ice bath 10min.
PM Ice bath 10min.