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Training Log Archive: BorisGr

In the 7 days ending Dec 12, 2015:

activity # timemileskm+m
  Cross-Training4 4:30:00
  Running4 3:45:21 26.22(8:36) 42.19(5:20) 65
  T.rex training3 1:10:00
  Total9 9:25:21 26.22 42.19 65

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Saturday Dec 12, 2015 #

Cross-Training 50:00 intensity: (26:00 @1) + (24:00 @5)

Plans to go orienteering were foiled by a dead car battery, so I went down to the gym for some quick elliptical intervals before going to meet alli, who came back from another trip.

Friday Dec 11, 2015 #

7 AM

T.rex training 30:00 [1]

Morning strength workout: abs + glutes + back.
12 PM

Running 40:01 [3] 8.9 km (4:30 / km) +65m 4:20 / km
shoes: Yellow Mizunos 2014

A nice lunchtime run from work with Charlie, on a gorgeous summer ummmm winter day (60F and sunny). Down the mall, around Mr. Lincoln, and back up. Good company made the run go by quickly.

Thursday Dec 10, 2015 #

Cross-Training 1:40:00 [1]

Long session on the elliptical after work. Got really hungry and weak after about 40 minutes. Ran upstairs, grabbed a few small cheeses, and gobbled them down, then finished the workout.

Wednesday Dec 9, 2015 #

Running 1:00:00 intensity: (20:00 @1) + (22:00 @2) + (18:00 @5) 10.0 km (6:00 / km)
shoes: Yellow Mizunos 2014

Morning intervals with the Crawlers. Jon showed up! Cardozo track was closed, so we went over to Banneker, the weirdly circular track over by Georgia Avenue. The weather was really nice for running - partly cloudy and low 40's or so.

We did a funny workout, where someone picked a card out of a deck before each interval to determine what the interval would be, with 2s and 3s corresponding to 200s, 4s and 5s to 400s, and so on, with the ace being a 2000m interval.

I ran most of these behind Zach and Jon, though Jon and I passed Zach as has faded on the last few. I was behind Jon each time, but not as hopelessly far behind as I had expected. Fun workout with a nice group!

600 - 2:10 (86 per lap)
1600 - 6:02 (90.5 per lap)
200 - 0:35
200 - 0:34
1000 - 3:39 (88 per lap)
800 - 2:49 (84.5 per lap)
600 - 2:06 (84 per lap)

T.rex training 15:00 [1]

Back and ab exercises and stretches in the evening, mostly while being licked by a beagle.

Tuesday Dec 8, 2015 #

Running 1:06:30 [2] 12.09 km (5:30 / km)
shoes: Yellow Mizunos 2014

Morning run, first through the zoo, then some more of Rock Creek. Sightings at the zoo included wolves, pandas, a cheetah, alpacas, and cassowaries.

Monday Dec 7, 2015 #

Running 58:50 [2] 11.2 km (5:15 / km)
shoes: Yellow Mizunos 2014

I ran to work this morning. It was really lovely out - clear and chilly, with frost on the grass, and bright sunshine hitting me as I turn onto the mall towards the Capitol. American flags at the Washington Monument were at half-staff once again, and it is almost feeling like they are nearly continuously flown at half-staff for one tragedy or another....
7 PM

Cross-Training 30:00 [1]

Some elliptical in the evening to loosen up.

T.rex training 25:00 [1]

A set for abs, one for glutes, and some back exercises.

Sunday Dec 6, 2015 #

Cross-Training 1:30:00 [1]

Long elliptical while watching the Portland Timbers play the Columbus Crew for the MLS Cup.

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