Training Log Archive: Alex M

In the 7 days ending Sep 3, 2011:

activity

time

miles

Running

1:46:12

12.8

(8:18)

20.6

(5:09)

350

Cycling

45:00

9.32

(4:50)

15.0

(3:00)

Total

2:31:12

22.12

(6:50)

35.6

(4:15)

350

1:26

0:00

7 PM

Running 1:05:00 [3] 11.6 km (5:36 / km) +350m 4:52 / km

Ran from Dave's, up to Teggs Nose, down and up to the barn in Macc Forest, then down through Langley and back across the golf course.

7 PM

Cycling 45:00 [1] 15.0 km (3:00 / km)

To and from Athletics

Running warm up/down 10:00 [2] 2.3 km (4:21 / km)

Run round the mile loop with an extra bit added on at the far end.

Running tempo 16:12 [4] 4.6 km (3:31 / km)

Run at threshold around the same loop, did it twice, 8:05 for the first and 8:07 for the second.

Running (rest in between) 5:00 [1] 0.5 km (10:00 / km)

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Jogged round the mile loop afterwards.