Date: 27-10-2009
Time & Temp: 21:00, 25C
Distance & total time: 12K aerobic run with 10 x 100 strides, 1 minute jog in between; 1:01:44 (5:08/k)
lap time
10:34
10:15
10:13
10:14
10:19
10:09
Date: 01-11-2009
Time & Temp: 07:15, 27C
Distance & total time: 20.7K slow run; 2:02:54 (5:56/k), South Horizons to and fro South Bay
5:37
55:15
56:37
5:23
Date: 02-11-2009
Time & Temp: 21:00, 23C
Distance & total time: 9.2K, tempo interval run; total time:57:23
4k slow run-- warm up; 13:29, 13:26
tempo run 1.6k @7:41
jog 3:36
tempo run 1.6k @ 7:55
2k slow run-- cool down; 11:13
and 3 x 100 strides
Date: 17-11-2009
Time & Temp: 20:30, 12C
Distance & total time: 12.8K( 8 miles), General aerobic run w/ 2 miles tempo & 10 x 100 m strides; total time: 1:09:02
split time:8:38
8:38
8:05
8:03
8:49
8:54
9:00
8:44
8:44