Training Log Archive: Alex MIn the 7 days ending Sep 10, 2011:
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Thursday Sep 8, 2011 #
7 PM
Running 32:00 [2] 6.67 km (4:48 / km) +42m 4:39 / km
shoes: Inov-8 X-Talons
Short, easy run, tried to keep the pace down, was forced to slow right down under the trees near the end as it was already too dark to see the rubble underfoot.
Wednesday Sep 7, 2011 #
7 PM
Running 1:04:00 [3] 12.66 km (5:03 / km) +200m 4:41 / km
shoes: Inov-8 X-Talons
Substitute for the wednesday run as I couldn't get there. Easy pace, new route and left it a little too late to be able to see all the tree routes in poynton coppice.
Tuesday Sep 6, 2011 #
7 PM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
Roun the 2km loop in the park, then drills and strides on the grass
Running intervals 15:45 [4] 4.0 km (3:56 / km)
4 x 1km
Rough times:
4:00
3:55
4:00
3:50
Rough times:
4:00
3:55
4:00
3:50
Running intervals 7:30 [1] 0.5 km (15:00 / km)
Rest between the intervals, about 2:30 each time, very slow jog.
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
Jogged round the loop again, backwards for a change.
Sunday Sep 4, 2011 #
3 PM
Running long 1:50:00 [3] 16.07 km (6:51 / km) +580m 5:48 / km
shoes: Inov-8 X-Talons
Long run with my dad from near Gradbach Youth hostel, basically a tour of most of the edges around there, including the Roaches and Ramshaw.