Training Log Archive: devilIn the 1 days ending Sep 18, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Tu |
Tuesday Sep 18, 2012 #
12 PM
Running warm up/down 5:47 [2] 0.94 km (6:10 / km) +10m 5:51 / km
shoes: X-talon 190
From work to start of run-up
Running race 12:40 [4] 2.46 km (5:09 / km) +241m 3:27 / km
shoes: X-talon 190
Black mountain run-up. Steady start with John Fleming breathing down my neck for a while but by the time we got out onto Frith road I couldn't hear him any more. From there just plugged on up the hill, easing up a bit towards the top when it was clear there was no-one anywhere near. Only 3 seconds off a pb so recovery seems good.
Running warm up/down 22:53 [3] 3.64 km (6:17 / km)
shoes: X-talon 190
Back down from the top of blackie via half a circumcision with gramps and john. Seems that circumcision track is not just an orienteering name (e.g. the doover crackenback) as gramps calls it that too.
6 PM
Bilbys warm up warm up/down 10:57 [2] 1.33 km (8:13 / km) +5m 8:03 / km
shoes: inov8 roadX 255
Bilbys at lake G as the ovals are closed for a couple of weeks. Fairly quick warm-up.
Running intervals 42:52 [4] 9.73 km (4:24 / km) +16m 4:22 / km
shoes: inov8 roadX 255
The intervals were 3mins with 90sec recovery as we worked our way round the lake, I was running with guy and a lancastrian, took it fairly easy and decided that 6 reps was enough. Had a good 5 min warmup at the start then round the peninsula for a warm down.