Training Log Archive: BPIn the 1 days ending Oct 4, 2011:
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Tuesday Oct 4, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
weight:63.4kg
Rain faded to drizzle
Note
PFW- conditions permitting track today. Plan is desc. ladder, 1200,1000,800,600,400 at Daniels I pace for Vdot =51.
Vdot from recent performances (mile to 5k) minus 2 outliers (800m= 59.2 and 6k XC 47.1) leaving n=6, mean +/- SEM of 51.4 +/-0.57
Vdot from recent performances (mile to 5k) minus 2 outliers (800m= 59.2 and 6k XC 47.1) leaving n=6, mean +/- SEM of 51.4 +/-0.57
Jogging warm up/down 26:00 [2] 4.0 km (6:30 / km)
before and after intervals
Track intervals 15:10 4.0 km (3:48 / km)
Down ramp as planned at I pace and 85% effort with walk recovery between. Nice day out as it turned out. Hit paces well and went as follows Distance, Actual (Target) Recovery:
1200, 4:35 (4:39) 3:30
1000, 3:51 (3:51) 3:00
800, 3:03 (3:05) 2:30
600, 2:15 (2:19) 2:00
400, 1:25 (1:33)
1200, 4:35 (4:39) 3:30
1000, 3:51 (3:51) 3:00
800, 3:03 (3:05) 2:30
600, 2:15 (2:19) 2:00
400, 1:25 (1:33)