Training Log Archive: ol8

In the 1 days ending Nov 27, 2014:

activity

time

miles

Running

1:29:51

11.46

(7:50)

18.45

(4:52)

120

Running Drills

21:30

0.75

(28:50)

1.2

(17:55)

Total

1:51:21

12.21

(9:07)

19.65

(5:40)

120

1:51

0:00

10 AM

Running 25:35 [1] 4.47 km (5:43 / km) +80m 5:15 / km

easy late morning jog

5 PM

Running warm up/down (wup) 17:32 [1] 3.64 km (4:49 / km) +30m 4:38 / km

Running Drills 21:30 [3] 1.2 km (17:55 / km)

drills + strength + 2 accelerations (100m) + 60/40/60/40m sprints

Running intervals 21:31 [4] 6.0 km (3:35 / km)

5*1200m @ threshold pace (3:35) = 4:18 with 90sec jogging with schani

times:
4:18, 4:18, 4:20, 4:18, 4:17
feeling quite comfortable

Running (recoveries) 6:13 [1] 1.04 km (5:59 / km)

Running (cd) 19:00 [1] 3.3 km (5:45 / km) +10m 5:40 / km