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Training Log Archive: mushy_pea

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Gym2 1:30:00
  Running1 1:07:08 7.72(8:42) 12.43(5:24) 21
  Total3 2:37:08 7.72 12.43 21

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Sunday Oct 14, 2012 #

Gym (Cross-trainer) 40:00 [3]

Pre-programmed total body workout.

Gym warm up/down (Treadmill) 5:00 [2]

Friday Oct 12, 2012 #

Gym (Cross-trainer) 40:00 [3]

Pre-programmed total body workout in the gym of the hotel.

Gym warm up/down (Treadmill) 5:00 [3]

Easy jog, followed by stretching.

Tuesday Oct 9, 2012 #

6 PM

Running warm up/down 22:47 intensity: (17 @1) + (1:46 @2) + (19:15 @3) + (1:29 @4) 4.0 km (5:42 / km) +2m 5:41 / km
ahr:150 max:160 shoes: Asics Duomax Ladies

Running warm up/down 4:06 intensity: (8 @1) + (13 @2) + (2:40 @3) + (1:05 @4) 0.84 km (4:52 / km)
ahr:154 max:163 shoes: Asics Duomax Ladies

Running intervals (Crusaders AC) 22:42 intensity: (10 @2) + (4:10 @3) + (8:28 @4) + (9:54 @5) 4.54 km (5:00 / km) +4m 4:58 / km
ahr:173 max:187 shoes: Asics Duomax Ladies

300 - 400 - 800 - 1200 - 800 - 400 - 300 m
(30) (60) (75) (90) (75) (60) s

We all started as a group and after the first interval I fell in with the fast group inc. Gavin. By the 1200 I fell totally off the pace and after running the 800 m in no-mans land I hung on for the next group of 2 men to run the final 2 intervals with. Too keen :)

Running warm up/down 17:33 intensity: (9:42 @3) + (7:51 @4) 3.04 km (5:46 / km) +15m 5:38 / km
ahr:159 max:165 shoes: Asics Duomax Ladies

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