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Training Log Archive: CHARLIE-B

In the 7 days ending May 28, 2012:

activity # timemileskm+mload
  Running2 1:33:59 9.9(9:30) 15.93(5:54) 8624.9
  Walking3 53:03 2.56(20:45) 4.11(12:54) 175.3
  Total3 2:27:02 12.46(11:48) 20.05(7:20) 10330.2

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Monday May 28, 2012 #

9 PM

Walking 40:00 [1] 3.0 km (13:20 / km)
shoes: Brooks Ravenna 2 GOLD

Walk around the neighborhood with Chun.

Sunday May 27, 2012 #

8 AM

Running warm up/down 16:27 [2] 2.84 km (5:47 / km) +49m 5:20 / km
shoes: Brooks Ravenna 2 GOLD

Warm up over to the track.

Note

Had a long enough rest since the last training program for 1/2 marathon. Now for something different - a 10 k training program - training for 49:52.

Goal today was 20 min warmup, 8 x 400 @ 4:22/k with 400 RI, 10 min cooldown. Nobody else using the lanes, so decided to unwind the 400 for the RI.

Forgot HRM. Forgot how I time these things, but OCD wouldn't let me change until halfway through.

So the first 4 reps and recoveries timed individually, then the rest as laps.

Must be feeling quite rested because really not much of an effort. Will revisit goal after a couple of weeks.

Running intervals 1:43 [4] 0.39 km (4:23 / km) +1m 4:20 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:39 [1] 0.39 km (6:44 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:46 [4] 0.4 km (4:27 / km) +1m 4:24 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:41 [1] 0.38 km (6:58 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:44 [4] 0.4 km (4:21 / km) +1m 4:18 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:38 [1] 0.39 km (6:46 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:45 [4] 0.4 km (4:26 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:41 [1] 0.39 km (6:49 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 19:39 intensity: (12:39 @1) + (7:00 @4) 3.13 km (6:16 / km) +1m 6:16 / km
shoes: Brooks Ravenna 2 GOLD

Running warm up/down 11:55 [2] 1.83 km (6:32 / km) +2m 6:30 / km
shoes: Brooks Ravenna 2 GOLD

Walking warm up/down 9:42 [1] 0.83 km (11:42 / km) +16m 10:40 / km
shoes: Brooks Ravenna 2 GOLD

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 

Friday May 25, 2012 #

8 AM

Running 28:21 [3] 4.99 km (5:41 / km) +31m 5:31 / km
shoes: Brooks Ravenna 2 GOLD

Hilly 5k.

Walking warm up/down 3:21 [1] 0.29 km (11:43 / km) +1m 11:31 / km
shoes: Brooks Ravenna 2 GOLD

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