Training Log Archive: CanadianIn the 1 days ending Oct 19, 2011:
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Wednesday Oct 19, 2011 #
9 AM
Conditioning - core 14:00 [2]
a bit of strength and condition with a focus on knee stuff.
6 PM
Running intervals 1:18:31 9.56 km (8:13 / km) +30m 8:05 / km
ahr:134 max:185 shoes: NB 801
Short intervals today at high speed. Started with 10 by 270 m varying the terrain slightly. Then 2 by 530 m on the median on Carling - up on the way out and down the hill on the way back. finished with 5 x 210 m on grass and weaving through trees for some of them.
Times / distances
270 m
-----------
53.4
52.6
50.6
55.0
52.9
55.6
59.4
53.0
56.8
55.7
530 m
-----------
154.4
147.6
210(+) m - chasing Steve and Errol down with them lying to give themselves head starts
----------
46.6
46.6
40.8
50.4
43.0
Times / distances
270 m
-----------
53.4
52.6
50.6
55.0
52.9
55.6
59.4
53.0
56.8
55.7
530 m
-----------
154.4
147.6
210(+) m - chasing Steve and Errol down with them lying to give themselves head starts
----------
46.6
46.6
40.8
50.4
43.0