Training Log Archive: Rosie Spencer

In the 1 days ending Nov 28, 2017:

activity

time

miles

Running

17:30

1.8

(9:43)

2.9

(6:02)

Warm up/down

10:43

1.1

(9:45)

1.77

(6:03)

Total

28:13

2.9

(9:43)

4.67

(6:03)

0:28

0:00

Warm up/down 6:49 [3] 1.17 km (5:50 / km)

Running intervals 17:30 [4] 2.9 km (6:02 / km)

4 × 30s with 15s rest, then a minutes rest after the fifth. Did four sets of these (so 20 × 30s)

Warm up/down 3:54 [2] 0.6 km (6:30 / km)