Training Log Archive: JohnWIn the 7 days ending Mar 16, 2014:
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Saturday Mar 15, 2014 #
Running 1:50:00 [3] 11.0 mi (10:00 / mi)
shoes: Inov-8 Road 233's (2)
One last longish run before Newberry Half. Harbison.
Kayak 35:00 [3]
Tandem paddle around Dreher Island with Karen. First of the year. Went pretty well. She needed to extend her paddle length. Good sign!
Friday Mar 14, 2014 #
Running 47:00 [5] 6.0 mi (7:50 / mi)
Don't remember the exact time.
Did 8 X 400m with 400m RI
All at 10mph or better and normally 1% grade. The second half of reps I increased from 1% to 3%, or went up to 11mph for the last 100m, 200m, 300m. Did last rep entirely at 11mph (5:27 pace) but at 0% grade. Rapid turnover.
WU/CD included.
Did 8 X 400m with 400m RI
All at 10mph or better and normally 1% grade. The second half of reps I increased from 1% to 3%, or went up to 11mph for the last 100m, 200m, 300m. Did last rep entirely at 11mph (5:27 pace) but at 0% grade. Rapid turnover.
WU/CD included.