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Training Log Archive: ShotRat

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running13 10:55:29 71.28(9:12) 114.72(5:43) 431
  Cycle Commute6 4:00:00 59.65(14.9/h) 96.0(24.0/h)
  Hockey2 1:40:00
  Orienteering1 34:18 3.76(9:07) 6.05(5:40)
  Total20 17:09:47 134.69 216.77 431
averages - weight:168lbs

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Thursday Dec 31, 2009 #

Running long 1:20:04 [2] 13.77 km (5:49 / km) +78m 5:39 / km

Heal felt fine.
C • Well it would... 9

Wednesday Dec 30, 2009 #

Note

Right heal quite sore after the run yesterday, although it did not flare up until much later. Shall wait and see if it will be right to run tomorrow.

Tuesday Dec 29, 2009 #

Running intervals 43:17 [5] 7.66 km (5:39 / km) +20m 5:35 / km

5 x 1km intervals - target 4:15

1. 4:13
2. 4:07
3. 4:09
4. 4:10
5. 4:07

Warm morning, happy to have been a bit quicker than planned.
C • Looks pretty comfortable... 8

Saturday Dec 26, 2009 #

Running tempo 39:27 [4] 7.7 km (5:07 / km) +58m 4:56 / km

Tempo run aimed at 4:40's and felt good so I ran at a higher intensity.

Wup - 1.92km - 11:37
Tempo - 4.7km - 21:12 = 4:30min/km
Cdown - 1.07 - 6:36

Thursday Dec 24, 2009 #

Running long 1:20:05 [2] 13.49 km (5:56 / km) +100m 5:43 / km

Wednesday Dec 23, 2009 #

Running intervals 43:32 [5] 7.52 km (5:47 / km) +16m 5:44 / km

5 x 1km intervals with 90 sec rest

WUp - 1.27km - 8:26
1. 4:12
2. 4:12
3. 4:13
4. 4:17
5. 4:15
Cdown - 1.11km - 7:58

Aiming for 4:15 so I'm happy with the times - especially as the middle 400m was into a 30-50km/h breeze.

Monday Dec 21, 2009 #

Running (Recovery) 26:15 [3] 4.8 km (5:28 / km) +32m 5:18 / km

Comfortable pace, probably went a bit quicker than intended as I was running with James.

Sunday Dec 20, 2009 #

Running tempo 36:54 [4] 7.06 km (5:14 / km) +26m 5:08 / km

First tempo run. Aimed for 4.45 min/km for 20 minutes. Ended up being a bit slower, but I put that down to getting used to running at a particular speed.

Warm Up - 10.12min - 1.74km
Tempo - 21.05min - 4.32km = 4.53 min/km
Warm down - 5.36min - 1km

Run was in Australind.

Friday Dec 18, 2009 #

Running 30:23 [3] 5.78 km (5:15 / km) +23m 5:09 / km
weight:168lbs

Not too sure what I was trying to do - initially maintain just under 6min/km, but this felt too slow. Mostly ran at a comfortable quick jog. I had in mind Rachel's comments about not doing too much at too high an intensity.
C • Recovery run... 7

Thursday Dec 17, 2009 #

Running intervals 36:09 [5] 6.09 km (5:56 / km)

Warm up 7.11 min
4 x 1km intervals
1. 4.11 min
2. 4.03 min
3. 4.04 min
4. 4.03 min
Warm down 4.27 min

I was aiming for 4.24 min/km but couldn't work out how to display speed on the watch so just tried to run at Sunday's intensity - on the plus side this turned out to be faster. Felt good at the start of each interval, heavy in the middle and slow at the end, but the times were fine.

Tuesday Dec 15, 2009 #

Running long 1:15:06 [2] 12.09 km (6:13 / km) +78m 6:01 / km

Monday Dec 14, 2009 #

Cycle Commute 40:00 [2] 16.0 km (24.0 kph)

Sunday Dec 13, 2009 #

Event: WAMC City Beach Run
 

Running race (WAMC City Beach 4km) 16:58 [5] 4.03 km (4:13 / km)

Started back in the pack and had to pick my way through the crowd for the first km. First 2km in 8:50 and second 2km in 8:08.

Running warm up/down 7:05 [1] 1.2 km (5:54 / km)

Warm down with Craig and Rachel.

Friday Dec 11, 2009 #

Cycle Commute 40:00 [3] 16.0 km (24.0 kph)

Wednesday Dec 9, 2009 #

Running long 1:10:01 [2] 11.87 km (5:54 / km)

Tuesday Dec 8, 2009 #

Cycle Commute 40:00 [2] 16.0 km (24.0 kph)

Hockey 50:00 [4]

Monday Dec 7, 2009 #

Cycle Commute 40:00 [3] 16.0 km (24.0 kph)

Saturday Dec 5, 2009 #

Event: Kewdale MetrO
 

Orienteering race (Metro Medium with pram) 34:18 [4] 6.05 km (5:40 / km)

Friday Dec 4, 2009 #

Cycle Commute 40:00 [2] 16.0 km (24.0 kph)

Wednesday Dec 2, 2009 #

Running long (NO PRAM!) 1:10:13 [2] 11.66 km (6:01 / km)

Tuesday Dec 1, 2009 #

Cycle Commute 40:00 [2] 16.0 km (24.0 kph)

Hockey 50:00 [4]

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