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Tara Wade

Log

Date Workout Score Ave Comments Action
05/03/16 v10:00/r...4 7,263m 2:32.8

AT1 = 3x10' & 1x7'; damper 6; vitamins; lemon water; 487 kcal; lost 169m from last; did consistent neg split

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05/02/16 2x30:00/5:00r 11,418m 2:37.6

Recovery 1 = 2x30'; damper 6; vitamins; 2 coconut; 759 kcal; 99m better than 5 days ago

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04/30/16 2000m 8:57.8 2:14.4

1x2k; damper 6; vitamins; lemon water; 142 kcal

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04/30/16 10:49 1,860m 2:54.4

Darts warmup; vitamins; lemon water; 123 kcal

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04/29/16 4x13:00/2:00r 9,957m 2:36.6

Recovery 2 = 4x13'/2R; damper 6; vitamins; 2 coconut; 669 kcal; 181m better than last week

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04/28/16 4x1000m/8:00r 17:45.6 2:13.2

4x1000m/8r; damper 6; vitamins; mid-afternoon 2 hours after lunch; 287 kcal; 15.1 sec better than 7 days ago; pace increased by 1.8 sec

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04/27/16 2x30:00/5:00r 11,319m 2:39.0

Recovery 1 = 2x30'/5R; damper 6; vitamins; 2 coconut; 758 kcal; 218m better than 4/7/16

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04/26/16 v10:00/r...4 7,432m 2:29.3

AT1 = 3x10' & 4x7'; damper 6; lemon water, vitamins; 2 coconut; 506 kcal; 69m better than last; increased by 1.4 ave/500; b…

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04/25/16 6x10:00/1:30r 12,137m 2:28.3

6x10"/1:30r; damper 6; vitamins; awesome neg splits; on 2/15/16 did 12228 but no neg split; 828 kcal

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04/23/16 5x500m/2:00r 10:43.4 2:08.6

Tempo 1 = 5x500m/2r; damper 6; vitamins; 2 coconut; 0.8 sec slower than last; lost ave/500m by 0.1 sec

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04/22/16 4x13:00/2:00r 9,776m 2:39.5

Recovery 2 = 4x13'/2r; vitamins; damper 6; 14m better than last week; 654 kcal

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04/21/16 4x1000m/8:00r 18:00.7 2:15.0

Tempo 2 = 4x100m; vitamins; 2 coconut; 35.7 secs faster than 2/25; 284 kcal

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04/20/16 2x15:00/3:00r 6,093m 2:27.7

AT2 = 2x15' @24/26; vitamins; 2 coconut; 100m better than last week; 416 kcal

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04/19/16 v10:00/r...4 7,363m 2:30.7

AT 1 = 3x10' & 1x7'; fasting; forgot vitamins; 47m shy from last week; 500kcal

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04/18/16 4x11:00/2:00r 8,799m 2:30.0

T2 = 4x11/2r; damper 6; yogurt; vitamins; 598 kcal; 95m shy of 4/5, but had true neg splits, increasing m/interval, increasing HR/interva…

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04/16/16 5x500m/2:00r 10:42.6 2:08.5

Tempo 1 = 5x500m/2r; damper 6; vitamins; 2 coconuts; 184 cals; beat last weeks by 11.6 secs

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04/15/16 4x13:00/2:00r 9,762m 2:39.8

Recovery 2 = 4x13'/2r; damper 6; vitamins; fasting; 207m better than 3/30; 657 kcal

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04/14/16 2x15:00/3:00r 5,993m 2:30.1

AT2 = 2x30'/3r; damper 6; vitamins; shake; 190m better than last; 409 kcal

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04/13/16 v10:00/r...4 7,410m 2:29.7

AT1 = 3x10' & 1x7'; damper 6; fasting; vitamins; 224m better than same thing last week; 506 kcal

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04/12/16 4x2500m/7:00r 50:37.0 2:31.8

T4 = 4x2500m/r7; damper 6; mini wheats (don't do that again); 681 kcal

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04/11/16 6x10:00/1:30r 11,429m 2:37.4

T1 = 6x10'/1:30; damper 6; yogurt; vitamins; really really concentrated on neg split instead of distance

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04/09/16 4x2500m/7:00r 49:47.6 2:29.3

Transition 4 = 4x2500m/7 @ 500m intervals; damper 6; fasting; vitamins; 684 kcal

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04/08/16 5x500m/2:00r 10:54.2 2:10.8

Tempo 1 = 4x500m/2r; damper 6; best time for this workout; kcal 182

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04/07/16 2x30:00/5:00r 11,101m 2:42.1

Recovery 1 = 2x30'; damper 6; 2 coconuts; 745 kcal

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04/06/16 v10:00/r...3 7,186m 2:34.4

AT1 = 3x10' & 4x7'; damper 6; fasting (2 coconut); 487 kcal

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