Training Log Archive: fkawamIn the 1 days ending Sep 15, 2018:
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Saturday Sep 15, 2018 #
8 AM
Note
Saturday AM Speed Workout with Sheldon and Errol @ St. Paul's HS track
warm up on own...though we did some strides together
workout...I'd been vacilating between 3 or 4 sets of 300's but in the end went with 3
3 sets of 3x300 w 100 m walk rec btwn 300's....full rec btwn sets
set 1: 1/2-3/4-F gear changes...3rd better of equal to 2nd set
warm down to Ikea...with a cheapie breakfast refuel before we headed out our separate ways
Great fun...very humid...thanks guys
..
.
..
fix hr later.
,
,
warm up on own...though we did some strides together
workout...I'd been vacilating between 3 or 4 sets of 300's but in the end went with 3
3 sets of 3x300 w 100 m walk rec btwn 300's....full rec btwn sets
set 1: 1/2-3/4-F gear changes...3rd better of equal to 2nd set
warm down to Ikea...with a cheapie breakfast refuel before we headed out our separate ways
Great fun...very humid...thanks guys
..
.
..
fix hr later.
,
,
Cycling warm up/down (and transpoort b/a) 15:00 [1]
5BX - Run warm up/down 11:01 [0] 1.87 km (5:53 / km) +2m 5:51 / km
shoes: Saucony Echelon 6
Other (strides stretches etc) 20:00
shoes: red new balance trail
Running intervals 28:27 [0] 3.54 km (8:02 / km) +1m 8:01 / km
shoes: Saucony Echelon 6
Running warm up/down 6:48 [0] 1.09 km (6:16 / km) +11m 5:58 / km
10 AM
Cycling 23:31 [2] 8.78 km (22.4 kph) +59m
...messed up the watch
3 PM
Cycling 27:46 [2] 10.61 km (22.9 kph) +33m