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Training Log Archive: div

In the 7 days ending Aug 21, 2006:

activity # timemileskm+mload
  Easy run5 5:30:00 35.85(9:12) 57.7(5:43) 107026835.0
  Stretching5 1:15:006000.0
  Medium Pace Run1 12:30 1.86(6:42) 3.0(4:10)1125.0
  R run2 2:00 0.5(4:01) 0.8(2:30)170.0
  Total5 6:59:30 38.21 61.5 107034130.0
averages - sleep:6.8 rhr:51 weight:77.9kg

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Monday Aug 21, 2006 #

Note
rhr:51 slept:8.0 weight:78kg

Seams that in/out workouts has very positive effect on endurance - last couple months progress is the biggest improvement since i started to run again 6 years ago. Did 6 weeks of intervals, recomended is 8. Will see.

Easy run 2:00:00 [3] 14.4 km (8:20 / km) +400m 7:19 / km
weight:78kg shoes: Asix GT-2110

Dirty dogs Lafayet ridge trail in Brioness park. Started at Doug's house - on the top of the ridge at the beginning of trail.Went very easy with Mariann and did it in slow pace in 2 hours. Beer was almost gone when we showup after run. Legs were tired at the end - yesterday's 21km were not forgotten.

Stretching 10:00 [3]

Sunday Aug 20, 2006 #

Easy run hills 1:45:00 [3] 21.0 km (5:00 / km) +600m 4:23 / km
rhr:51 slept:8.0 weight:77.8kg shoes: Asix GT-2110

Lake chabot loop from home at the evening. Nice and cool weather. Felt very good, 2.4kg fluids loss wasnt so bad and not affected performance much. Last year i ran this loop in 2:05, almost 20 min improvement.

Stretching 5:00 [3]

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.

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