Training Log Archive: ShotRatIn the 7 days ending Aug 14, 2010:
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Friday Aug 13, 2010 #
Running tempo 38:54 [4] 8.28 km (4:42 / km)
shoes: Brooks Adrenaline GTS 9
Warm up, 30 min tempo between 4:20 and 4:30.
Tempo was 27:48 @4:28.
Tempo was 27:48 @4:28.
Wednesday Aug 11, 2010 #
Cycle Commute 46:59 [2] 18.07 km (23.1 kph)
Tuesday Aug 10, 2010 #
Running intervals 47:57 [4] 9.97 km (4:49 / km)
shoes: Brooks Adrenaline GTS 9
Warm up plus 10 min @ 4:20, 2 x 1km @ 4:10, 10 min @ 4:20, warm down. 60 sec walk rest in between each.
Weirdly the first one was the hardest. Average speeds were 4:20, 4:04, 4:01 and 4:17. It was easier to run the 1km efforts faster than the 10 minute efforts.
Weirdly the first one was the hardest. Average speeds were 4:20, 4:04, 4:01 and 4:17. It was easier to run the 1km efforts faster than the 10 minute efforts.
Monday Aug 9, 2010 #
Cycle Commute 20:10 [2] 8.25 km (24.5 kph)
Cycle Commute 21:57 [2] 9.6 km (26.2 kph)
Sunday Aug 8, 2010 #
Running long 1:32:11 [2] 15.9 km (5:48 / km)
shoes: Brooks Adrenaline GTS 9
Up to Deep Water Pt and back. Nice and comfortable.