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Training Log Archive: Dangerman

In the 1 days ending Aug 6, 2010:

activity # timemileskm+m
  Running1 40:23 5.17(7:49) 8.32(4:51) 9
  Roadie2 36:56 10.42(16.9/h) 16.77(27.2/h) 54
  Total2 1:17:19 15.59(4:58) 25.09(3:05) 64

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Fr

Friday Aug 6, 2010 #

8 AM

Roadie (Commute) 18:17 intensity: (2:26 @2) + (9:16 @3) + (4:41 @4) + (1:54 @5) 8.24 km (27.0 kph) +29m
ahr:148 max:178

Commute to work from Shenton Park. I spotted tRickyasaurus and waved in a mildy crazy manner. He noticed me! Although I couldn't tell that at the time.
4 PM

Roadie (Commute) 18:39 intensity: (6:24 @2) + (7:27 @3) + (4:48 @4) 8.53 km (27.4 kph) +25m
ahr:141 max:170

Commute to Shenton Park. Legs a bit sore still from Thursday. I wonder what they will feel like at running?

Running intervals 40:23 intensity: (2 @1) + (44 @2) + (6:39 @3) + (14:22 @4) + (18:36 @5) 8.32 km (4:51 / km) +9m 4:50 / km
ahr:166 max:185

Back to running and about time too. 10x400m@AT with 200m jog recovery.
I figured out that my pace of 1:21 for 300m equated to....
121/3=about 40 per 100m so that meant 1:20+40 so 2:00 minutes for 400m.
Took off with Liz and Jad and Juffy. Tried to keep with Liz and managed it but had a look at the watch and noticed I was way too fast. Hmm something wasn't right. I quickly twigged it was my maths!
So for the next rep, I decided to try to hold onto Liz and see what happened. Once the end of the lap came round, I was still right on her tail and felt like I had run within myself. So on the next lap, I decided to ignore the people around me and go a pace I thought I could hold and was at my AT. Sure enough, I overtook Jade and Liz and finished the lap several metres in front.
This was a great feeling but also a very weird feeling. I've never been able to match Liz or any other regular runner for that matter and here I was doing it without the need to thrash myself.
I kept up a reasonably consistent pace although not quite up the required standard. I guess not running with the group for a few weeks has taken the edge of my pace meter? However, it wouldn't explain my very consistent 300m intervals on the Monday just gone. Regardless, I did ok up until the last 3 when I started to feel some fatigue creeping in. I smashed the 10th on going at AT for the 1st hundred and then slowly upping the pace until the end.
1:42 (1:12)
1:47 (1:07)
1:41 (1:10)
1:44 (1:14)
1:41 (1:10)
1:43 (1:13)
1:44 (1:15)
1:46 (1:15)
1:47 (1:19)
1:33 (1:25)
Just worked out that the average pace of all those was 4:17min/k. 8-o
Well, if can get within 15s/k of that, I'll be a very happy chappy come the GCTT.

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