Training Log Archive: conörIn the 7 days ending Aug 20, 2017:
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Sunday Aug 20, 2017 #
8 PM
Run (road) 46:41 [2] 10.19 km (4:35 / km) +11m 4:33 / km
Handy TB. Bit headachey all day so didn't feel up for a long one but was good to get out for something.
Thursday Aug 17, 2017 #
6 PM
Run (road) 39:29 [2] 8.59 km (4:36 / km) +8m 4:35 / km
To the clubhouse then out to Springfield
Run (road) 34:16 4.92 km (6:58 / km) +146m 6:04 / km
VPHTHAC Hills
2 undulating laps (7 mins)
5 x hills (~70s each)
2 down/up laps and then another down (3 mins)
2 undulating laps (7 mins)
5 x hills (~70s each)
2 down/up laps and then another down (3 mins)
Run (road) 37:01 [2] 7.51 km (4:56 / km) +13m 4:53 / km
Slog back home
Tuesday Aug 15, 2017 #
6 PM
Run (road) 21:48 [2] 4.89 km (4:27 / km) +6m 4:26 / km
Run (road) 16:34 [1] 1.56 km (10:38 / km) +2m 10:34 / km
WUP, drills, and strides
Run (road) 37:00 8.16 km (4:32 / km) +3m 4:32 / km
VPHTHPHTHTPHTPHAHBHAC session
Back on the cinder track
2min threshold (30s jog) x 6
10s easy, 20s hard x 10
5 min progression
20s threshold, 10s sprint, jog back to the start x 3
fun
Back on the cinder track
2min threshold (30s jog) x 6
10s easy, 20s hard x 10
5 min progression
20s threshold, 10s sprint, jog back to the start x 3
fun
Run (road) 13:52 [2] 2.79 km (4:58 / km)