Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 1 days ending Sep 25, 2012:

activity

time

miles

Jogging

17:30

1.99

(8:48)

3.2

(5:28)

Walking

10:00

0.62

(16:06)

1.0

(10:00)

Stretching

5:00

Track

2:40

0.62

(4:17)

1.0

(2:40)

Total

35:10

3.23

5.2

[1-5]

30:10

0:35

0:00

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Tuesday Sep 25, 2012 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before track with stretching, drills and 4x100 strides.

Track intervals (AHS) 2:40 1.0 km (2:40 / km)
shoes: Saucony kinvara

Speed workout and one I haven't done for a while. 400,300, 200, 100 @ 90% effort (aka 800 target pace) with complete walk recovery between. Cool 60F and no breeze, twilight approaching. Went pretty well as follows:
67.5 (6)
49.8 (6)
30.6 (5)
14.7
Legs heavy on last one

C • Nice times 7

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

Ease down

Jogging warm up/down 8:30 [2] 1.6 km (5:19 / km)

And a mile to finish.

Note

Last time I ran this workout was 4/18/12 with less recovery between; 70, 52, 33,15 = 2:50 for 1km.

Stretching 5:00 [0]

Legs with foam roller.

400, 300, 200, 100 - Splits

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