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Training Log Archive: jgreen

In the 7 days ending Nov 3, 2012:

	activity	#	time	miles		km		+m
	cycle	4	1:47:02	25.11	(4:16)	40.41	(2:39)
	run	3	1:41:01	11.65		18.75		15
	Total	7	3:28:03	36.76		59.16		15
averages - weight:78kg

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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

Tuesday Oct 30, 2012 #

cycle 33:39 [3] 12.72 km (2:39 / km)

cycle home from track session

5 PM

cycle 22:43 [3] 9.02 km (2:31 / km)

cycle to the track session

7 PM

run (track) 23:03 [3] 5.95 km (3:52 / km)
shoes: inov8 roadx 255 silver/blue

tough session
2x1200
4x800
2 min rest
all quicker than 90second 400's
had 2 guys to run with this time which was great.

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