nov 11-12, 2011

nov 11th:
noon time at CCP level 2 course
d-rom at CF 480
+
10 min run to soccer pitch
then...
6 laps of track in 3:51-3:59/lap - on map says 800 m so that is a 8 min/mile pace, but seemed more like a 7-7.5 min/mile pace, anyhow it was a recovery run so fine..
then..
10 min run back to CF 480
PWO was light, affected sprint work on Nov 12th, PWO was burger and carrots and cukes and mayo/mustard - MAYBE 15-20 g carbs in there + tea, then some sugars at PM but was not enough - good learning that post recovery runs i need liquid carbs, then meal...

nov 12th:
10-15 min run to Kierland Park - noon time at CCP level 2 PD
then..
30 m sprints - not all out, did not feel that pop in there and warm up was not long enough and aggressive enough - need AT LEAST a 45-60 min warm up for this one and did not do it so did...
6 x 30 m @ 85-95% on grass, rest 4 min
then..
run home -pace back to hotel was superb, with NB shes (lighter) and higher turnover my output is far better per that pace than months ago...

rest on NOv 13th, then mon Vo2 MAx training