Training Log Archive: EugIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
8 AM
Running long 1:29:39 [3] 18.01 km (4:59 / km) +373m 4:31 / km
shoes: Brooks Defyance
Long run out to Godley head with Ryan Ali Josh and William. Woke up 5mins before leaving so was a bit sleepy for the first 30mins
Saturday Dec 22, 2012 #
4 PM
Running race 4:37 [3] 1.5 km (3:05 / km)
shoes: Nike Spikes
1500m at rawhiti domain. Started of at 4:30 pace and went through the 800 in 2:24. Died a bit on the third lap and ali got a good tow into the head wind from me and then gassed pass me to the end. Decent run in alright shape at the moment
Laps were
1:12
2:24(1:12)
3:41(1:17)
4:37(56 - 300m)
Laps were
1:12
2:24(1:12)
3:41(1:17)
4:37(56 - 300m)
Running race 57 [3] 0.4 km (2:22 / km)
shoes: Nike Spikes
400m after the 1500m. Started off poorly but was catching Ali down the back straight maintaining distance with ryan. Round the 200m passed ali and was gaining on ryan until Derek passed ryan and ryan tried to go with him. Started to ease up with around 30m to go as wasn't going to catch Ryan
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas ride
Warm up and warm down for both races
Thursday Dec 20, 2012 #
6 PM
Orienteering hills (Rogaine) 2:32:38 [3] 11.0 km (13:53 / km) +640m 10:45 / km
shoes: Inov-8 Xtalon
Rogaine with Ali, was tired and sore. Good plan but I was a bit slow on the running
Monday Dec 17, 2012 #
4 PM
Running hills 41:09 [3] 8.47 km (4:51 / km) +269m 4:12 / km
shoes: Adizero
Ran from home down the hill along the causway and up belmoral hill and home.