Training Log Archive: colesnotesIn the 1 days ending Sep 19, 2016:
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Monday Sep 19, 2016 #
12 PM
running 1:19:25 [3] 16.02 km (4:57 / km) +104m 4:48 / km
A little sluggish on my run today (moved Friday's tempo run to today) but did 98% of the run.
5 km warm up
1 km at 4:30
1 km at 4:20
1 km at 4:10 (4:12)
1 km at 4:00 (4:03)
1 km at 3:50 (3:58)
1 km at 3:40 (3:46)
5 km cool down
I did a 1km loop for the speed work and there was a bit of an uphill at the end but no real excuse for being slow. Also took a small minute break after 2, 4 and 5/6 intervals.
5 km warm up
1 km at 4:30
1 km at 4:20
1 km at 4:10 (4:12)
1 km at 4:00 (4:03)
1 km at 3:50 (3:58)
1 km at 3:40 (3:46)
5 km cool down
I did a 1km loop for the speed work and there was a bit of an uphill at the end but no real excuse for being slow. Also took a small minute break after 2, 4 and 5/6 intervals.