Training Log Archive: BenderIn the 7 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
8 AM
Running 1:29:14 [2] 15.18 km (5:53 / km) +277m 5:23 / km
shoes: NB Minimus 20
Touring Nev-Monster around the "real DV" single track. Not wanting to push today, I had to go infront to control the monster; he seemed like a race horse chomping at the bit to let it go today. Good banter ...O-talk, politics, and hipster stuff.
Thursday Apr 28, 2016 #
Running intervals 32:00
shoes: Brooks Racer ST (Orange)
Didn't plan on back to back speed days, but these things happen...
10min - w/u
11min - start at 8.5mph and incr 0.1mph every min
3min - recovery
6min - start at 8.5mph and incr 0.1mph every min
5min - c/d and stretching
10min - w/u
11min - start at 8.5mph and incr 0.1mph every min
3min - recovery
6min - start at 8.5mph and incr 0.1mph every min
5min - c/d and stretching
Wednesday Apr 27, 2016 #
Running warm up/down 20:00 [2]
shoes: Brooks Racer ST (Orange)
1 PM
Running tempo 25:05 [5] 5.74 km (4:22 / km) +89m 4:04 / km
shoes: Brooks Racer ST (Orange)
"Faster/Stronger/Harder" Brickworks Rally Route
Beyond going out and hurting myself for 20-25min with some sort of speed work, I didn't know exactly what I wanted to do today. So dusted off the rally route I devised last fall with no great expectations given my less than stellar speed work regiment as of late. Got road blocked by construction on leg 2, so made up a version of the Stronger leg on the fly.
Leg 1 "Faster": 6:48
Leg 2 "Stronger": 12:33
Leg 3 "Harder": 5:44
Beyond going out and hurting myself for 20-25min with some sort of speed work, I didn't know exactly what I wanted to do today. So dusted off the rally route I devised last fall with no great expectations given my less than stellar speed work regiment as of late. Got road blocked by construction on leg 2, so made up a version of the Stronger leg on the fly.
Leg 1 "Faster": 6:48
Leg 2 "Stronger": 12:33
Leg 3 "Harder": 5:44
Sunday Apr 24, 2016 #
7 AM
Running 3:10:00 32.0 km (5:56 / km) +632m 5:24 / km
shoes: NB Minimus 20
Wander up and back the Don trails ...pay respect to the Prince at the bottom of the Bridle Path
(had stopped watch at one point to deal with a question from the home base and didn't realize for a bit that I hadn't restarted it; adjusted time/distance)
(had stopped watch at one point to deal with a question from the home base and didn't realize for a bit that I hadn't restarted it; adjusted time/distance)