Training Log Archive: phatmaxIn the 7 days ending Nov 19, 2016:
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Saturday Nov 19, 2016 #
running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Kyano 21 Blue
Warm up jog before sprint, then a lap around the lakes after
orienteering race 20:30 [4] ** 4.2 km (4:53 / km)
spiked:24/26c shoes: Kyano 21 Blue
Genarally good, except for 5 and 17. Missed the footpath between the houses leading to 5, so had to come back probably 20 seconds and then not enough care heading out of 16 and hit 18, and had to go back to 17, cost about 30 seconds.
Friday Nov 18, 2016 #
running warm up/down 27:30 [3] 5.5 km (5:00 / km)
shoes: Kayano 22
Home to training and then back home afterwards
running intervals 6:00 [5] 1.5 km (4:00 / km)
shoes: Kayano 22
10 x 100m and 10 x 50m on the sand
running 10:00 [3] 2.0 km (5:00 / km)
2 x 1km on the sand between sets of intervals. Much harder than on the path
Thursday Nov 17, 2016 #
running 35:30 [3] 7.5 km (4:44 / km)
shoes: Kyano 21 Blue
Home to the strand, then back home after exercise session
Exercise session 35:00 [3]
A lot of leg and core work.
Wednesday Nov 16, 2016 #
running 51:10 [3] 11.1 km (4:37 / km)
shoes: Kayano 22
Nice crisp Canberra morning. Maintained a very even pace for the first 8 km, with only a 5 second range, then the last 3 were 10 seconds faster.
Monday Nov 14, 2016 #
Exercise session 50:00 [3]
Passed on the running this morning
Sunday Nov 13, 2016 #
running 1:12:10 [3] 15.0 km (4:49 / km)
shoes: Kayano 22
Not the best of mornings for running, but made the most of the breaks in the showers.