Training Log Archive: roarIn the 1 days ending Jun 28, 2016:
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Tuesday Jun 28, 2016 #
8 AM
Strength 4:00 [1]
That weight!
1 min one leg stands, each leg
20x calf lowers each leg - I'm doing these without wall support now. Makes it a bit harder.
1 min one leg stands, each leg
20x calf lowers each leg - I'm doing these without wall support now. Makes it a bit harder.
6 PM
Running (off-road) warm up/down 18:05 2.95 km (6:08 / km) +1m 6:07 / km
ahr:131 max:164 shoes: Asics Hyper Speed 6 2016
Warm up laps of the inner track. Started with Gina and then solo. The did the dynamics to get nicely warmed up for this unexpected time trial.
Running (road) race 5:24 1.0 mi (5:24 / mi) +2m 5:22 / mi
ahr:170 max:183 shoes: Asics Hyper Speed 6 2016
1 mile time trial
This was a bit unexpected but hey why not?
Massive group starting and everyone went out hard. I joined a little for the first 200 but gradually settled into it. I had my watch on the wrong view for seeing the lap times but Susan was calling them so it was fine. Probably settled in a bit too much. HR was still rising but I was still passing people. Could see Michael who is normally faster than me in intervals up ahead so was trying to keep him within striking distance. Philip passed me half way around lap 3 and I wasn't letting him go. Starting to pick it up again on the straight to the end of the 3rd lap. Got past Philip after the bend but then Niall did his usual and rocketed past. Tried to keep accelerating but there wasn't much left. Passed one more guy before the finish but still 5s behind Michael.
approximate lap times:
78, 85, 83, 78
Had been planning on a 5:30 so nice to beat that and get a little mile PB. The PB was always going to be fairly easy though I reckoned with the last one being 5:54!
This was a bit unexpected but hey why not?
Massive group starting and everyone went out hard. I joined a little for the first 200 but gradually settled into it. I had my watch on the wrong view for seeing the lap times but Susan was calling them so it was fine. Probably settled in a bit too much. HR was still rising but I was still passing people. Could see Michael who is normally faster than me in intervals up ahead so was trying to keep him within striking distance. Philip passed me half way around lap 3 and I wasn't letting him go. Starting to pick it up again on the straight to the end of the 3rd lap. Got past Philip after the bend but then Niall did his usual and rocketed past. Tried to keep accelerating but there wasn't much left. Passed one more guy before the finish but still 5s behind Michael.
approximate lap times:
78, 85, 83, 78
Had been planning on a 5:30 so nice to beat that and get a little mile PB. The PB was always going to be fairly easy though I reckoned with the last one being 5:54!
Running (off-road) warm up/down 4:48 [2] 0.68 km (7:06 / km) +3m 6:57 / km
shoes: Asics Hyper Speed 6 2016
5 mins recovery after the mile before more session.
Running (road) intervals 10:11 1.73 km (5:54 / km) +2m 5:52 / km
ahr:161 max:177 shoes: Asics Hyper Speed 6 2016
4x 400m 75s recovery
This seemed like a tough prospect after the mile but wasn't too bad. The recovery was nice and long at least! Had a nice group of 4 of us working together. On the last lap Niall came by everyone on the inside to kill the finish which wasn't cool though. First one was probably the hardest actually!
78, 77, 77, 76
This seemed like a tough prospect after the mile but wasn't too bad. The recovery was nice and long at least! Had a nice group of 4 of us working together. On the last lap Niall came by everyone on the inside to kill the finish which wasn't cool though. First one was probably the hardest actually!
78, 77, 77, 76
Running (off-road) warm up/down 9:38 1.63 km (5:54 / km) +26m 5:28 / km
ahr:131 max:141 shoes: Asics Hyper Speed 6 2016
Cool down with Michael + 2 others before heading to the table quiz.