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Training Log Archive: kate

In the 7 days ending Nov 30, 2008:

activity

time

miles

Running

4:45:30

7.39

11.9

Speed Work

1:51:55

Strength and Conditioning

40:00

Orienteering Race

37:00

Skipping rope

30:00

Total

8:24:25

7.39

11.9

1:35

0:00

» now

Sunday Nov 30, 2008 #

Running warm up/down 15:00 [3]

Orienteering Race 37:00 [3]

it was our end of year club xmas event...pretty fun! we did a score event type thing with questions to answer and it was on the Havelock North map, so it was kind of a sprint map....

Saturday Nov 29, 2008 #

Running long 1:35:00 [3]
shoes: Adistar cusion

long run at E pace, like in the middle of the day!! really hot! and i got quite tired...but it was ok

Friday Nov 28, 2008 #

Speed Work tempo 41:30 [4]
shoes: Adistar cusion

did interval stuff down at Anderson Park

7x(2min T pace, 1min jog, 1min T pace, 1min jog, 30sec T pace, 30sec jog)

was ok...quite tiring...

Running warm up/down 25:00 [3]
shoes: Adistar cusion

warm up 10min, warm down 15min

Strength and Conditioning 10:00 [3]

Thursday Nov 27, 2008 #

Running warm up/down 20:00 [3]
shoes: Adistar cusion

10min warm up and warm down in the pouring rain :(

Speed Work tempo 39:25 [4]
shoes: Adistar cusion

Did 1 mile reps today...

5x(1 mile reps at T Pace with 1min recovery between each one)

T pace for me is 7.05min for 1mile

were pretty good except it was pouring with rain the whole time and i was absolutely saturated!!! did them on flat road...slight rise one way though...not too bad ...times still the same

Note

to wet to do strength and conditioning after... :P

Wednesday Nov 26, 2008 #

Running hills 50:00 [3]
shoes: Adistar cusion

E pace run up the peak and around the tracks...was pretty good...except damn little bugs that keep getting caught in my eyes and down my throat!ah!

Strength and Conditioning 10:00 [3]

Tuesday Nov 25, 2008 #

Speed Work intervals 31:00 [4]
shoes: Aasics track spikes

Did first speed work of the season today...
went into the track at about 4pm(prob not a good time to do reps, especially on a 29degree day and it was freakin windy! but meh)

did my reps at R pace, and my recovery pace was just a jog...
R pace for me is: 200m=45sec
400m=91sec

this is what i did... 4x(2x200m with 200m recovery, then 1x400m with 400m recovery)

was pretty good for not having done track stuff in a while, they were all pretty much on my R pace times...so that was good :-)

Running warm up/down 21:00 [3]
shoes: Adistar cusion

warm up around outside of the track for 11min and warm down for 10min...VERy hot!!!

Skipping rope 10:00 [3]

Strength and Conditioning 10:00 [3]

Monday Nov 24, 2008 #

Running long 59:30 [3] 11.9 km (5:00 / km)
shoes: Adistar cusion

ran at E pace around town...in the middle i did my 6x40-50m strides...ws good.
felt pretty sweet today :)

Skipping rope 20:00 [3]

Strength and Conditioning 10:00 [3]

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