Training Log Archive: DowntownIn the 7 days ending Jul 12, 2014:
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Saturday Jul 12, 2014 #
9 AM
Running (5km race effort) 1:00:00 [4] ** 13.33 km (4:30 / km)
shoes: Saucony Virrata
preactive
15wu
2x 4x2min w 1min btw intervals 2min btw sets
15cd
I added an extra interval on at the end. Great workout. Worked with the boys the whole time feeling strong and in control Able to push the pace. When they finished the 5th one of the first set I caught them on my first interval. I guess the workout was timed out to work out perfectly!
15wu
2x 4x2min w 1min btw intervals 2min btw sets
15cd
I added an extra interval on at the end. Great workout. Worked with the boys the whole time feeling strong and in control Able to push the pace. When they finished the 5th one of the first set I caught them on my first interval. I guess the workout was timed out to work out perfectly!
Friday Jul 11, 2014 #
4 PM
Running (off day run) 45:00 [2] ** 10.0 km (4:30 / km)
shoes: Saucony Kinvara 3
Run was ok. Slow to start but got into a great rhythm by the end. LEgs feeling sore from thursday workout
Thursday Jul 10, 2014 #
5 PM
Running (midrun wtih hills) 1:15:00 [3] *** 16.67 km (4:30 / km)
shoes: Saucony Virrata
Decent workout. Hills were super tough for me today. Average quality running at the beginning and the end and my best and worst running in the middle. I was able to stick with Dom and Connor for a bit but once they started to pick it up they dropped me and I had to take some time getting back into a good rhythm.
Wednesday Jul 9, 2014 #
8 AM
Water Running (pool) 45:00 [2] ** 4.5 km (10:00 / km)
preactive
10xlunges
6min swim
drills
215 down to 15 by 15
dwr to 45min
hip, drills, strides
strength
good workout. tired. but average pool day
10xlunges
6min swim
drills
215 down to 15 by 15
dwr to 45min
hip, drills, strides
strength
good workout. tired. but average pool day
6 PM
Running (off day run) 45:00 [2] ** 10.0 km (4:30 / km)
shoes: Saucony Kinvara 3
goodd run. average qaulity. had a great sleep today!
Tuesday Jul 8, 2014 #
5 PM
Running (Tempo at Gratton) 1:05:00 [3] *** 14.44 km (4:30 / km)
shoes: New Balance Minimus
preacive
15wu
30min of tempo
20cd
push& sit
Started off to be a very good workout. About 15min in I started to fall out of the effort zone and started to get less smooth and my breathing increased. Last 5min my legs just felt like they were dead...
15wu
30min of tempo
20cd
push& sit
Started off to be a very good workout. About 15min in I started to fall out of the effort zone and started to get less smooth and my breathing increased. Last 5min my legs just felt like they were dead...
Monday Jul 7, 2014 #
8 AM
Running (off day run) 1:00:00 [2] ** 13.33 km (4:30 / km)
shoes: Saucony Virrata
Preactive
10x lunges
hip, drills,strides
basic strength
good run Felt like yesterday. no change
10x lunges
hip, drills,strides
basic strength
good run Felt like yesterday. no change
Sunday Jul 6, 2014 #
9 AM
Running (long run) 1:30:00 [2] ** 20.0 km (4:30 / km)
shoes: Saucony Virrata
Run started off slow but got into a good rhythem half way through. Last 20min were fairly high quality