Training Log Archive: roarIn the 1 days ending Nov 21, 2015:
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Saturday Nov 21, 2015 #
9 AM
Running (road) warm up/down 29:31 3.9 km (7:34 / km) +55m 7:04 / km
ahr:133 max:161 shoes: Inov8 X-Talon 212
Easy warm up to the Magazine with Gina and then some strides. Carried my water bottle and it felt really strange on my arm. Absolutely Baltic out with a horrible head wind running over there.
Running (road) hills 6:19 1.56 km (4:03 / km) +11m 3:55 / km
ahr:162 max:172 shoes: Inov8 X-Talon 212
First hill rep. Had the watch on the wrong setting so was not going to get my splits. Went out a bit hard really, especially given it was going to be 60s rest. Saw a St. Bernard that was absolutely ginormous.
Running (road) hills 23:44 4.8 km (4:57 / km) +32m 4:47 / km
shoes: Inov8 X-Talon 212
4x 1mile hill reps 60s rest (well the first is on the previous entry)
Started with the guys. Went out too fast. It felt kind of ok at first and then I realised on the hill that it was too fast. Tried to tone it back but the damage was done. 60s rest was short so I toned it back. My HR is not present for some reason so I don't know how successful it was. The times were ok then considering the rest and the wind. Still noticing the extra distance. Really have to try and be more consistent in this session.
6:19
6:28
6:34
6:40
Started with the guys. Went out too fast. It felt kind of ok at first and then I realised on the hill that it was too fast. Tried to tone it back but the damage was done. 60s rest was short so I toned it back. My HR is not present for some reason so I don't know how successful it was. The times were ok then considering the rest and the wind. Still noticing the extra distance. Really have to try and be more consistent in this session.
6:19
6:28
6:34
6:40
Running (road) hills 7:51 1.04 km (7:35 / km) +4m 7:26 / km
ahr:130 max:163 shoes: Inov8 X-Talon 212
3 hill sprints with 2 mins walk down recovery. These are hard. I guess a little Canova inspired but mostly it was in the email.
Running (road) warm up/down 18:52 2.94 km (6:25 / km) +19m 6:13 / km
ahr:123 max:152 shoes: Inov8 X-Talon 212
Easy run home. Tail wind was nice. Body felt kind good actually.
4 PM