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Training Log Archive: jgreen

In the 30 days ending Nov 30, 2012:

	activity	#	time	miles		km		+m
	cycle	4	2:46:40	33.97	(4:54)	54.67	(3:03)
	run	4	2:28:22	18.58		29.9		15
	Total	6	5:15:02	52.55		84.57		15
averages - sleep:5 weight:77.9kg

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Thursday Nov 15, 2012 #

run 40:09 [3] 9.3 km (4:19 / km)
slept:5.0 weight:77.8kg shoes: inov8 roadx 255 silver/blue

time trial
7,8km in 31.13 about 4 min/km
nice run with to others - started slow and finished hard. dropped them in the last 400m...

cycle 18:00 [3] 6.0 km (3:00 / km)

cycle to time trial

cycle 35:00 [3] 10.0 km (3:30 / km)

cycle home from time trial

Tuesday Nov 13, 2012 #

run (track) 15:15 [3] 4.8 km (3:11 / km)
shoes: inov8 f-lite 230 purple

1 mile warm up
2 sets of 6x400
1 mile warmdown
80
75
75
75
74
75

80
78
78
78
76
71

run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 roadx 255 silver/blue

cycle 28:00 [3] 10.0 km (2:48 / km)

cycle to track

cycle 35:00 [3] 10.0 km (3:30 / km)

cycle back from track

Saturday Nov 3, 2012 #

run (5k race) 18:13 [3] 5.0 km (3:39 / km) +15m 3:35 / km
ahr:186 max:192 weight:78kg shoes: inov8 f-lite 230 purple

first 5k race in along time.
had a fast time trial on Thursday and legs still feeling heavy.
carrying a bit too much weight and it shows what my lack of training has done.
started off way too fast. 3.03 for the first km. then faded fast.
2nd in age group, 11th overall.
1st was a blistering 14,52. I could do that when i was 18, but not anymore.
3.03
3.42
3.42
3.55
3.55

C • Nice one! 3

run warm up/down 30:00 [3]
shoes: inov8 f-lite 230 purple

warm up and then ran back along the course to run with Kirsty and the girls in the stroller.

Thursday Nov 1, 2012 #

5 PM

cycle 21:15 [3] 7.45 km (2:51 / km)

cycle to the time trial

6 PM

run (time trial) 29:45 [3] 7.8 km (3:49 / km)
ahr:182 shoes: inov8 roadx 255 silver/blue

the first time that I have run the time trial as a time trial. there were 2 others there to push me and it had the desired effect. some fast running.

8 PM

cycle 29:25 [3] 11.22 km (2:37 / km)

cycle back from the time trial

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