Training Log Archive: iansmithIn the 1 days ending May 6, 2014:
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Tuesday May 6, 2014 #
8 AM
Running 35:47 [1] 7.11 km (5:02 / km) +43m 4:53 / km
slept:13.0 shoes: 201304 Asics Gel Cumulus 13
Easy recovery run. Posted Quickroute from Tiomila.
6 PM
Running 9:53 [1] 1.96 km (5:02 / km)
shoes: 201404 Inov-8 F-Lite 230
Run to intervals. I hopped onto a Hubway bike for part of the journey to reduce leg pounding given this morning's session.
Running intervals 40:36 8.53 km (4:46 / km)
shoes: 201404 Inov-8 F-Lite 230
CSU track workout, designed by Terry McNatt, fearless leader and devious mastermind. I met Andy from the ski section and a blonde lad named Matthew before he bailed to run with a woman (presumably significant other). Magnus was in attendance from the O-section.
The workout was an initial 800 at 5k pace followed by 4x(600, 400, 200) at 3k-1.5k pace with one minute rest, and three minutes between cycles. I focused on keeping good form and having quick leg turnover, but I was definitely tired by the end.
Splits:
800 - 2:47ish, as I forgot to hit lap. I led this bout.
600s: 2:01, 1:58, 1:58, 2:02
400s: 79, 77, 75, 75
200s: 36, 36, 35, 33
The workout was an initial 800 at 5k pace followed by 4x(600, 400, 200) at 3k-1.5k pace with one minute rest, and three minutes between cycles. I focused on keeping good form and having quick leg turnover, but I was definitely tired by the end.
Splits:
800 - 2:47ish, as I forgot to hit lap. I led this bout.
600s: 2:01, 1:58, 1:58, 2:02
400s: 79, 77, 75, 75
200s: 36, 36, 35, 33
Running 20:00 [1] 2.84 km (7:02 / km) +2m 7:01 / km
shoes: 201404 Inov-8 F-Lite 230
Cool down with Magnus before biking/running back to work.