Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: div

In the 7 days ending Aug 19, 2006:

	activity	#	time	miles		km		+m	load
	Easy run	5	4:41:06	34.36	(8:11)	55.3	(5:05)	1070	23549.0
	Stretching	5	1:15:00						6000.0
	Medium Pace Run	1	12:30	1.86	(6:42)	3.0	(4:10)		1125.0
	R run	2	2:00	0.5	(4:01)	0.8	(2:30)		170.0
	Total	5	6:10:36	36.72		59.1		1070	30844.0
averages - sleep:7 rhr:49 weight:78.4kg

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Saturday Aug 19, 2006 #

Event: US Classic Champs

Easy run tempo 43:30 [4] 9.9 km (4:24 / km) +50m 4:17 / km
slept:4.0 shoes: Asix GT-2110

FF morning run, quite fast, but slower than usually. Felt dehydrated after 7.5km, so slowdown, but rather had to keep speed - no races this weeken. After run was good..

http://www.gmap-pedometer.com/?r=376222

R run 1:00 [3] 0.4 km (2:30 / km)
shoes: Asix GT-2110

Strides after run - very good.

Stretching 20:00 [3]

Friday Aug 18, 2006 #

Note
(rest day)

another "rest" day - friday night at work suks

Thursday Aug 17, 2006 #

Note
rhr:51 weight:77.6kg (rest day)

Another unplanned rest day - school registration. Felt tired - add a lot to weekly milege in last weeks.

Wednesday Aug 16, 2006 #

Note

Joaquin Miller XC, 6pm, FREE, http://dyestatcal.com/calendar/06XC/MeetInfo/0816J...

Easy run 45:00 [3] 9.6 km (4:41 / km) +20m 4:38 / km
rhr:51 slept:7.0 weight:78kg shoes: Asix GT-2110

Easy run with FMS folks in Danville on Iron Horse trail. Flat and fast run along the side.

Stretching 20:00 [3]

Tuesday Aug 15, 2006 #

Easy run warm up/down 16:30 [3] 2.8 km (5:54 / km)
shoes: Asix GT-2110

Warmup/cooldown before and after. Was lazy at the start, than better.

Medium Pace Run intervals 12:30 [4] 3.0 km (4:10 / km)
weight:77.8kg shoes: Asix GT-2110

Intervals in/out at I pace, 200/100m 40/35sec. Good and quite relaxing by the end.

Stretching 20:00 [3]

R run intervals 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2110

Strides, 4x100m.

Monday Aug 14, 2006 #

Event: US Night Champs

Easy run hills 1:02:36 [4] 12.0 km (5:13 / km) +400m 4:28 / km
weight:78.4kg shoes: Asix GT-2110

"Easy" tempo run with dirty dogs in shell ridge from homestead park. Started with michael and aidrian, she was fast, had hard time to keep up with her, also first folks did it in 55min...
Felt lil pain in the right harmstring - not very good sign - need to do strength session every week on regular bases.

route is here
http://www.gmap-pedometer.com/?r=366963

C • А вы н... 2

Stretching 5:00 [3]

Sunday Aug 13, 2006 #

Easy run hills 1:53:30 [3] 21.0 km (5:24 / km) +600m 4:44 / km
rhr:46 slept:10.0 weight:80kg shoes: Asix GT-2110

Lake chabot loop. Cool weather for running, shade and breeze. 16km was very easy, end was tought - didnt drink anything, lost 3kg during run in fluids - almost 4%, which is close to healthy limits.
After run weight 77.4kg - the lowest weight in last 20 years. Also morning BP was only 46, also the lowest ever measured.

Stretching 10:00 [3]

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