Training Log Archive: Alex MIn the 7 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
8 AM
Running warm up/down 17:30 [3] 3.2 km (5:28 / km) +50m 5:04 / km
Run out from the premier inn to the track at Woodbank, via Vernon Park to look at the steep hill and sharp corner. Then a few laps of the track to keep warm.
9 AM
Running tempo 20:53 [4] 5.0 km (4:11 / km) +50m 3:59 / km
Woodbank Parkrun. Ran this at tempo pace, so was suprised to still get a pb. Still need to improve my time, will probably be back at woodbank to do the same course after winter.
Running 4:30 [2] 1.04 km (4:20 / km)
Run straight back down to Vernon Park to do some hills.
Running hills 10:00 [3] 1.58 km (6:20 / km) +120m 4:35 / km
4x30sup, 30s down, 2 mins recovery jogging back down and then another set.
Running tempo 5:17 [4] 1.31 km (4:02 / km)
Then a tempo run. Used the 1km loop, with a run out to get to it and a run back to finish.
2 PM
Running 1:00:00 [1] 5.0 km (12:00 / km) +100m 10:55 / km
Various running during the afternoon, including plyometrics, drills, continuous steps and an agility course on the grass.
Thursday Nov 28, 2013 #
6 PM
Running long 3:45:00 [2] 32.0 km (7:02 / km) +1000m 6:05 / km
Run back from Edale with the mountaineering club. Very easy pace, lots of waiting around for the main group.