Training Log Archive: NathanIn the 1 days ending Sep 18, 2018:
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Tuesday Sep 18, 2018 #
7 AM
Running 30:01 6.69 km (4:29 / km) +91m 4:12 / km
ahr:137 max:153 shoes: Nike Air Zoom Pegasus 32
Easy 30 pre breakfast.
5 PM
Running 3:48 0.8 km (4:47 / km) +26m 4:07 / km
ahr:135 max:146 shoes: Nike Air Zoom Pegasus 32
To station
Running warm up/down 30:48 6.51 km (4:44 / km) +28m 4:38 / km
ahr:128 max:149 shoes: Nike Air Zoom Pegasus 32
Station -> track + WU
Running 32:59 9.0 km (3:40 / km) +2m 3:40 / km
ahr:167 max:184 shoes: Nike Air Zoom Streak 5
Solo track session at Melb Uni. Max was doing long tempo efforts which I didn't fancy and the rest of the club were on the gravel so had the track to myself. Cold, wet and windy night made for a tough mental session but got through it well. 5x1km (200m jog), 5x400m(200m jog), 400m jog in between the two. Aim was to keep the k's comfortable and controlled which went well, fastest 2:59, slowest 3:02 so a nice consistency. Legs were a bit flat on the 4's but finished strongly which was nice. Good session ticked off.
Choco milk and Cole's muffin deal is becoming one hell of a carrot for the end of these sessions!
Choco milk and Cole's muffin deal is becoming one hell of a carrot for the end of these sessions!
Running 22:05 4.39 km (5:02 / km) +25m 4:53 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 32
WD + jog -> station.
8 PM
Running 4:09 0.82 km (5:02 / km)
ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32
Back from station