Training Log Archive: ZanIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
Running 2:16:20 [3] 17.1 mi (7:58 / mi)
Clifton Downs and Avon Gorge. Steady after yesterday, including a seriously slow mile up the side of the gorge.
Saturday Feb 11, 2017 #
Running intervals 1:30:00 [3] 12.5 mi (7:12 / mi)
2 mile warm up
3 mile tempo (aiming for between half and marathon pace) 6.32, 6.28, 6.25 (bit quick - don't think I could do any of those for 26 miles)
5 x 2 mins off 1 min jog
5 x 1 min hill & jog down
2 mile tempo (6.20, 6.55 slightly uphill and into snow)
1 mile warm down
3 mile tempo (aiming for between half and marathon pace) 6.32, 6.28, 6.25 (bit quick - don't think I could do any of those for 26 miles)
5 x 2 mins off 1 min jog
5 x 1 min hill & jog down
2 mile tempo (6.20, 6.55 slightly uphill and into snow)
1 mile warm down
Friday Feb 10, 2017 #
Running 27:00 [1] 3.0 mi (9:00 / mi)
Morning jog.
Wednesday Feb 8, 2017 #
Running 1:41:00 [2] 12.55 mi (8:03 / mi)
Dark Peak run - Dungworth. Cut off with the steadier group at Stores to do Stopes Road instead of Spout Lane. Right knee a little tight on inside tendons - maybe quads still tight. Worse going downhill but eased off eventually. Really good hilly run and nice steady pace.
Tuesday Feb 7, 2017 #
Track session 31:10 [4] 5.0 mi (6:14 / mi)
2 x 2k + 1x1200 bondarenko off 400 jog.
(400 hard, 400 steady, 300 hard, 300 steady, 2, 2, 1, 1)
(400 hard, 400 steady, 300 hard, 300 steady, 2, 2, 1, 1)
Running warm up/down 40:00 [2] 5.2 mi (7:42 / mi)
Monday Feb 6, 2017 #
Running 27:00 [1] 3.0 mi (9:00 / mi)
Jog in the rain.
Circuits 20:00 [3]