Training Log Archive: LexcIn the 1 days ending Dec 2, 2017:
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Saturday Dec 2, 2017 #
10 AM
Running warm up/down 22:48 [2] 4.62 km (4:56 / km) +30m 4:47 / km
ahr:134 max:165 shoes: Nike Pegasus 33
WUP to KF plus drills
Running intervals 47:42 [4] 12.48 km (3:49 / km) +62m 3:44 / km
ahr:154 max:171 shoes: Brooks Mach 18 v2
Killing fields grass threshold session.
15mins [3mins] 10mins [2mins] 5mins [1min] 5mins
Mins/km:
15 mins @ 3:26's
10 mins @ 3:25's
5 mins @ 3:20's
5 mins @ 3:16's
Very nice progression of speeds, happy with this session.
4 x 23sec sprint/strides at the end to keep things sharp.
Felt decent. Need more sessions like this. I'm tempted to wear 6mm spikes make me slip more, simulate some dirty mud.
15mins [3mins] 10mins [2mins] 5mins [1min] 5mins
Mins/km:
15 mins @ 3:26's
10 mins @ 3:25's
5 mins @ 3:20's
5 mins @ 3:16's
Very nice progression of speeds, happy with this session.
4 x 23sec sprint/strides at the end to keep things sharp.
Felt decent. Need more sessions like this. I'm tempted to wear 6mm spikes make me slip more, simulate some dirty mud.
Running warm up/down 17:00 [2] 3.13 km (5:26 / km) +51m 5:01 / km
ahr:160 max:178 shoes: Nike Pegasus 33
Haem