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Training Log Archive: Rosenstiel

In the 7 days ending Apr 23, 2011:

activity # timemileskm+m
  Warm Up3 2:10:00 10.56(12:18) 17.0(7:39) 250
  Running5 1:52:45 16.59(6:48) 26.7(4:13) 230
  Warm Down4 1:05:00 4.97(13:05) 8.0(8:08) 80
  Total8 5:07:45 32.12(9:35) 51.7(5:57) 560

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SuMoTuWeThFrSa

Saturday Apr 23, 2011 #

12 PM

Running race 18:29 [5] 5.0 km (3:42 / km) +70m 3:27 / km
shoes: Saucony Guide New

Warm Down warm up/down 30:00 [2] 4.0 km (7:30 / km) +30m 7:14 / km
shoes: Saucony Guide New

11 PM

Warm Up warm up/down 40:00 [3] 5.0 km (8:00 / km) +50m 7:37 / km
shoes: Saucony Guide New

Thursday Apr 21, 2011 #

5 PM

Warm Up warm up/down 30:00 [3] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Saucony Guide New

Running intervals 12:00 [5] 2.4 km (5:00 / km) +10m 4:54 / km
shoes: Saucony Guide New

8 Reps of 150m with rests of the time it took to jog back to the start. Times were from 20 to 23 seconds. Rests probably about a minute each.
6 PM

Running tempo 25:00 [4] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Saucony Guide New

Lade Braes with Juraj, Chris, Megan

Warm Down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Guide New

Tuesday Apr 19, 2011 #

5 PM

Warm Up warm up/down 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 X-Talons

Warm Up warm up/down 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 X-Talons

Running intervals 17:42 [5] 4.8 km (3:41 / km) +10m 3:39 / km
shoes: Inov8 X-Talons

6 x 800

Started well but struggled a bit. Not training much all winter has left me with very little speed. Doubt I'd be able to run one 800 in 2.30 right now! Ah well, 5k race tomorrow. I'll aim for 18 minutes in that. Then Run Balmoral 5k on Saturday. I think I should be able to do 17.30. Fingers crossed!

2.47
2.53
2.58
3.06
3.02
2.54
6 PM

Warm Down warm up/down 15:00 [3] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov8 X-Talons

Monday Apr 18, 2011 #

3 PM

Running long 39:34 [4] 9.5 km (4:10 / km) +40m 4:05 / km
shoes: Inov8 X-Talons

4 PM

Warm Down warm up/down 10:00 [2] 1.0 km (10:00 / km) +20m 9:05 / km
shoes: Inov8 X-Talons

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