Training Log Archive: mikaIn the 7 days ending Jan 8, 2012:
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Sunday Jan 8, 2012 #
2 PM
Running (Team LUMINA) 40 [1] 8.0 km (5 / km)
On and off light jog.
Saturday Jan 7, 2012 #
8 AM
Running long (Harriers) 3:26:38 [5] 38.5 km (5:22 / km)
Longest run for the season. 22 laps of 1.75km loop was like a meditation, but I kind of liked it. Mostly 5:30/k pace, 4:40 pace at the second last lap and 4:25 at the last lap.
Running warm up/down 9:00 [1] 1.5 km (6:00 / km)
Friday Jan 6, 2012 #
7 AM
Running hills (Gosho fartlek) 1:24:05 [4] 15.6 km (5:23 / km)
2 laps of Gosho hills, and jog out and back.
Wednesday Jan 4, 2012 #
9 AM
Running (Town jog) 51:00 [1] 9.2 km (5:33 / km)
7 PM
Running tempo (Namban Tempo) 1:00:39 [5] 13.58 km (4:28 / km)
7 laps of 1.94k loop.
8:46 - 8:39 - 8:44 - 8:38 - 8:40 - 8:39 - 8:29
Total 1:00:39
Exhausted, but not dead.
8:46 - 8:39 - 8:44 - 8:38 - 8:40 - 8:39 - 8:29
Total 1:00:39
Exhausted, but not dead.
Running warm up/down 39:00 [1] 8.36 km (4:40 / km)
Tuesday Jan 3, 2012 #
8 PM
Running (Jog) 39:00 [1] 6.6 km (5:55 / km)
Monday Jan 2, 2012 #
3 PM
Running intervals (Mile interval) 55:30 [5] 12.0 km (4:38 / km)
1600m × 6 Long intervals. Not even close to the planned pace.... I need to work more on speed.
6:43 - 2:44 jog - 6:47 - 2:52 jog - 6:54 - 2:59 jog - 6:48 - 3:04 jog - 6:45 - 2:58 jog - 6:51
6:43 - 2:44 jog - 6:47 - 2:52 jog - 6:54 - 2:59 jog - 6:48 - 3:04 jog - 6:45 - 2:58 jog - 6:51
Running warm up/down (Lake Senba) 22:00 [1] 3.0 km (7:20 / km)