Training Log Archive: redriderIn the 7 days ending Nov 17, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 17, 2013 #
Running (m-pace) 45:00 [4] 9.4 km (4:47 / km) +24m 4:44 / km
10min warm up + 6km m-pace (4:19-4:07 per km) n.25min + warm down including 5x20sec sprints. last m-pace run before florence, followed by some short strides. felt quite easy.
Friday Nov 15, 2013 #
Running (steady) 1:20:00 [3] 15.71 km (5:06 / km) +61m 5:00 / km
last long steady run with Amy before Florence. felt easy.
Thursday Nov 14, 2013 #
Running 49:00 [2] 9.1 km (5:23 / km) +31m 5:18 / km
easy run including 10x100m sprints
Strength (core) 10:00 [2]
Wednesday Nov 13, 2013 #
Trail running 1:15:00 [4] 14.1 km (5:19 / km) +60m 5:12 / km
4x1600m off road intervals with 3min recoveries + 5x80m sprints at the end. footpaths were quite muddy and slippy in some places.
Tuesday Nov 12, 2013 #
Running 59:00 [2] 11.0 km (5:22 / km) +50m 5:15 / km
nice & easy run with Amy. lovely weather!
Strength (circuit) 30:00 [2]
Monday Nov 11, 2013 #
Running 35:00 [1] 5.0 km (7:00 / km)