Training Log Archive: fkawamIn the 7 days ending Sep 22, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Sep 22, 2014 #
Note
(rest day)
Sunday Sep 21, 2014 #
Running warm up/down 6:23 1.16 km (5:29 / km) +1m 5:28 / km
ahr:125 max:131 shoes: adidas marathon 80's
Running race 1:34:37 21.27 km (4:27 / km) +134m 4:19 / km
ahr:155 max:163 shoes: adidas marathon 80's
Blew up at 15 km...just life tired...at 16 km when I saw just under 1:10 set myself to do was run under 25 minutes for the rest...my average pace on the garmin from that point on was constant at 4:50 and made it..24:58!
The 1:30 pace bunny and flock went by me at 17 km at which point all I could think is: "really?"
My brother's freind carolyn ran 1:30:20
The pad splits are whack....no way I was 41:04 at 10 km...Garmin says about 41:50...and 1:28:30 @ 20 km (~46:30)
I will fill in the details later...
Cycling warm up/down 41:04 13.1 km (19.1 kph) +59m
ahr:116 max:132 shoes: merrill - trail shoes
Saturday Sep 20, 2014 #
Running (pre-race run) 23:44 [3] 5.01 km (4:44 / km) +32m 4:35 / km
shoes: Saucony Progrid Echelon 3
Friday Sep 19, 2014 #
Running 22:54 [3] 4.73 km (4:50 / km) +33m 4:41 / km
shoes: Saucony Progrid Echelon 3
Wednesday Sep 17, 2014 #
Note
Frank Ryan Park
Steve, Errol (29), Eric, Stefan (27), Andrew, Julia (27), Alex, Natasha (25), Tom, Adrian (25) Jeff, Jennie (22), Cathy, Philipe (39??), myself and brother Mike - first time (road loop 34)
w/u
20 minutes colour the map
w/o
-45 min of team challenge (results above)
Using the Frank Ryan woods...
start to control 1 into the woods (best direction along perimeter) - control 2 via woods - exit woods @ control 2 - back to start best direction along the perimeter....If it got too dark runners would do the road loop...each team tried to get as many as possible of the 56 paired options resting 1 min between intervals
-during the 45 min Mike and I did the 400 m road loop at my goal race pace for the half on Sunday...trying not to go to fast and staying relaxed
w/d
tag the 2 metro boxes and run back to the park
Running 19:14 3.37 km (5:43 / km) +32m 5:27 / km
ahr:123 max:136 shoes: adidas marathon 80's
Running 51:05 7.03 km (7:16 / km) +1m 7:15 / km
ahr:124 max:154 shoes: adidas marathon 80's
Running 14:04 1.9 km (7:24 / km) +1m 7:23 / km
ahr:116 max:139 shoes: adidas marathon 80's
Tuesday Sep 16, 2014 #
Running 46:21 [4] 10.07 km (4:36 / km) +16m 4:34 / km
shoes: Saucony Progrid Echelon 3