Training Log Archive: runnermdjIn the 1 days ending Feb 6, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Th |
Thursday Feb 6, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
12 PM
Road Running warm up/down 10:43 [2] 1.44 mi (7:27 / mi) +30m 6:59 / mi
Warm up to the canal plus a couple of strides
Road Running intervals (Fartlek) 22:15 [5] 3.64 mi (6:07 / mi)
Lunchrunner session - fartlek on the canal : 5 x 90sec brisk, 40sec jog + 5 x 1min brisk, 30sec jog + 5 x 30sec brisk, 20sec jog straight through.
Working pretty hard by the 30sec efforts (mainly due to rusty fitness!). Good session as you think it's going to get easier!
Paces :
90secs - av 5.31m/m
60secs - av 5.22m/m
30secs - av 5.24m/m
Recovery jogs averaging about 8.15m/m
Bit of a headwind on the way out, turned after the 2nd minute effort.
Working pretty hard by the 30sec efforts (mainly due to rusty fitness!). Good session as you think it's going to get easier!
Paces :
90secs - av 5.31m/m
60secs - av 5.22m/m
30secs - av 5.24m/m
Recovery jogs averaging about 8.15m/m
Bit of a headwind on the way out, turned after the 2nd minute effort.
Road Running warm up/down 15:36 [2] 2.0 mi (7:48 / mi)
Warm down back to work