Training Log Archive: Indiana JonesIn the 1 days ending Jan 23, 2018:
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Tuesday Jan 23, 2018 #
9 AM
Running, mostly off road warm up/down 59:08 [2] 12.86 km (4:36 / km) +30m 4:33 / km
Easy warm up and cool down along the gravel path by the river. Nice and flat ad early enough to avoid the worst of the heat and wind.
Road Running tempo 35:16 [5] 11.35 km (3:06 / km) +20m 3:05 / km
5 mile tempo run then 2 x 1mile with Dan. Felt comfortable on the tempo, starting off not too hard then gradually speeding up with the final 4km all 3'05" or under. The mile reps were perfect to get the legs moving and felt quite fast. Distances were slightly over as I was a few seconds ahead of Dan on the tempo and reps so kept going until he finished. Would have been good to run the full 5 x 1 mile with him but probably too much with the HM at the weekend. Overall pleased with it.