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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: slowrunner

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  trail running20 44:20:55 225.6(11:48) 363.07(7:20)
  strength training6 3:57:00
  bike3 2:30:00 14.91 24.0
  hike2 2:00:00
  Total24 52:47:55 240.51 387.07

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Thursday Apr 30, 2009 #

trail running 1:08:00 [3] 6.6 mi (10:18 / mi)

2 loops of palgrave with homey

finished with crossfit wod of 40 pushups, 50 jump squats, 60 situps. 3:51

Wednesday Apr 29, 2009 #

trail running 1:26:00 [3] 7.9 mi (10:53 / mi)

RC to castlederg with homey and vents.

strength training 45:00 intensity: (34:00 @3) + (11:00 @5)

weights plus crossfit wod - 6 rounds of 30 BOSU squats, 10 pull-ups, 5 power cleans.

Tuesday Apr 28, 2009 #

trail running 56:00 intensity: (31:00 @3) + (25:00 @5) 5.2 mi (10:46 / mi)

from ccreek, 2 repeats of k2, down and up the dingle, plus crossfit of 6 rounds of (10 bench jumps and 10 dips) with speedy d

Monday Apr 27, 2009 #

strength training (crossfit) 12:00 [5]

11 sets of (5 pull-ups - 10 pushups - 15 squats)

Sunday Apr 26, 2009 #

trail running 3:06:00 [3] 15.1 mi (12:19 / mi)

from cooli's down the dingle and back with ann and onions. over to 9 with onions and the kept going solo to the 7th. back to the car, down k2 and finally finishing at cooli's. felt way better today!! ya!

Saturday Apr 25, 2009 #

trail running 4:43:00 [3] 23.5 mi (12:03 / mi)

22k in albion with homey and vents, and then did a bit more on my own. legs were fried by the end! felt good to just sit on the grass and 'think' about finishing.

hike 1:00:00 [1]

palgrave with kevin

Thursday Apr 23, 2009 #

trail running 1:06:00 [3] 6.0 mi (11:00 / mi)

RC to fern garden with homey

Wednesday Apr 22, 2009 #

strength training 1:00:00 [3]

weights with kim

trail running 2:05:00 [3] 12.0 mi (10:25 / mi)

duffys' to cooli and back with homey.

Tuesday Apr 21, 2009 #

trail running 56:00 [2] 4.6 mi (12:10 / mi)

RC to big log plus a couple of hill repeats and 25 pushups

Sunday Apr 19, 2009 #

bike (trainer) 30:00 [1]

spin out the legs

Saturday Apr 18, 2009 #

trail running race 10:52:25 [4] 48.3 mi (13:30 / mi)

seaton trail 78k. redemption! 3rd female and 11th overall. stayed pretty consistent the whole time. last 2 laps the same. saw tons of buddies on the trail - great day!

Friday Apr 17, 2009 #

bike 1:00:00 [2] 24.0 km (2:30 / km)

Wednesday Apr 15, 2009 #

trail running 1:23:00 [2] 8.0 mi (10:22 / mi)

duffys to ccreek with homey

Tuesday Apr 14, 2009 #

strength training 15:00 [3]

pushups - rows- dips - abs

trail running 55:00 [3] 4.8 mi (11:27 / mi)

RC to big log with robbie and homey plus some hill repeats! great to have the 3 stooges back together again!

Sunday Apr 12, 2009 #

trail running 1:59:00 [3] 10.0 mi (11:54 / mi)

ccreek to glenn haffy sidetrail north of 9 and back.

Saturday Apr 11, 2009 #

trail running 3:25:00 [3] 18.6 mi (11:01 / mi)

TC to blueberry hill with homey and vents and then solo into albion to k0.6 and back.

hike 1:00:00 [1]

hike with kevin

Thursday Apr 9, 2009 #

trail running 1:13:00 [3] 6.4 mi (11:24 / mi)

duffys to gore and a bit of palgrave with homey.

Wednesday Apr 8, 2009 #

strength training 1:00:00 [3]

weights with kim

trail running 2:33:00 [3] 12.6 mi (12:09 / mi)

TC to k5.4 and back with homey. pretty slushy!

Tuesday Apr 7, 2009 #

trail running 50:00 [2] 4.0 mi (12:30 / mi)

TC to lookout with homey plus some hill repeats

Monday Apr 6, 2009 #

strength training 45:00 [3]

bike (trainer) 1:00:00 [3]

Sunday Apr 5, 2009 #

trail running 1:28:00 [2] 8.0 mi (11:00 / mi)

cooli to hwy 9 to the end of the dingle and back

Saturday Apr 4, 2009 #

trail running 1:49:00 [2] 10.0 mi (10:54 / mi)

albion with homey

Thursday Apr 2, 2009 #

trail running 1:05:00 [2] 6.0 mi (10:50 / mi)

RC to fern garden.

Wednesday Apr 1, 2009 #

trail running 1:22:30 [2] 8.0 mi (10:19 / mi)

Hstn to dingle and back.
note * april 1st - have to put tights away until december 1st

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