Training Log Archive: BruceMeierIn the 7 days ending Oct 15, 2017:
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Friday Oct 13, 2017 #
5 PM
Run 31:03 [2] 5.02 km (6:11 / km)
shoes: Asics Trabuco 5
Easy recovery run in the neighbourhood
Thursday Oct 12, 2017 #
7 AM
Gym 1:10:00 [3]
Boot camp class
Wednesday Oct 11, 2017 #
7 AM
Walk 49:56 [1] 4.69 km (10:39 / km)
shoes: La Sportiva Ultra Raptor
Alphen green belt
6 PM
Run 32:31 [4] 5.74 km (5:40 / km)
shoes: Roclite 280
Sub-X training - repeat x2: 4x: 2 min hard / 1 min easy
Run the 2 min as follows:
1st 2min – 1st 30s flat out, rest controlled fast
2nd 2 min – 2nd 30s flat out, rest controlled fast
3rd 2 min – 3rd 30s flat out, rest controlled fast
4th 2 min – last 30s flat out, rest controlled fast
Split paces: 3:54; 4:13; 4:07; 4:01; 3:53; 4:21; 4:11; 4:01
Run the 2 min as follows:
1st 2min – 1st 30s flat out, rest controlled fast
2nd 2 min – 2nd 30s flat out, rest controlled fast
3rd 2 min – 3rd 30s flat out, rest controlled fast
4th 2 min – last 30s flat out, rest controlled fast
Split paces: 3:54; 4:13; 4:07; 4:01; 3:53; 4:21; 4:11; 4:01
Tuesday Oct 10, 2017 #
7 AM
Gym 40:00 [2]
Boot camp class
Monday Oct 9, 2017 #
5 PM
Run 1:39:56 [3] 17.64 km (5:40 / km) +400m 5:05 / km
shoes: Asics Trabuco 5
Home Cecila Kirstenbosh. Running without the brace - unfortunately had an ankle turn on the downhill from KBosch to green belt. Was able to run quite soon - just noting.