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Training Log Archive: ebone

In the 7 days ending May 24, 2011:

activity # timemileskm+m
  Running - Trail / Grass3 2:44:20 16.7(9:50) 26.88(6:07) 505
  Running - Road / Track2 1:00:52 6.96(8:45) 11.2(5:26) 13010c
  Strength / Weights2 5:00
  Total4 3:50:12 23.66 38.08 63510c
averages - sleep:7.3

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Tuesday May 24, 2011 #

Running - Road / Track (urban orienteering) 44:46 intensity: (24:46 @1) + (20:00 @2) ** 4.83 mi (9:16 / mi) +110m 8:39 / mi
10c slept:7.4

Running while finishing the Gig Harbor Street Scramble vetting. It was a very nice evening for a run around the harbor.

Monday May 23, 2011 #

Running - Trail / Grass 52:44 [2] 6.8 mi (7:45 / mi) +60m 7:33 / mi
ahr:145 max:158 slept:9.0 shoes: Brooks Adrenaline GTS 7 - 1

I ran via Ravenna Park and Blvd. to Green Lake, around the lake along the outside path, and back home. I felt remarkably good for the first half hour or so, then after I stopped to do a few pull-ups at the South end of the lake, I got tired, and my heart rate started going up into the 150s.

Strength / Weights (pull-ups) 2:00 [3]

7 overhand pull-ups, then 5 underhand pull-ups (after about 1.5 minutes rest)

Sunday May 22, 2011 #

Running - Trail / Grass (trail) 1:19:00 intensity: (12:00 @1) + (1:04:00 @2) + (3:00 @3) 7.0 mi (11:17 / mi) +370m 9:42 / mi
ahr:135 max:159 slept:5.4 shoes: TNF Hedgehog GTX XCR, 11.5

I picked up course markings after the Northwest Trail Runs event at Lord Hill Park. I ran up all the hills, but did so very slowly.

Strength / Weights (straw bale wrangling) 3:00 [2]

I pulled the straw bale out of the creek, after we used it as a stepping stone during the run. It was soaked and quite heavy. I heaved it up onto the hood then the roof of the car.

Friday May 20, 2011 #

Running - Trail / Grass (trail) 32:36 [1] 2.9 mi (11:14 / mi) +75m 10:24 / mi
ahr:114 max:124 shoes: TNF Hedgehog GTX XCR, 11.5

I ran with Terry to Ravenna Park, most of the way around the NWTR loop, and back home.

Running - Road / Track (road) 16:06 [2] 2.13 mi (7:34 / mi) +20m 7:21 / mi
ahr:146 max:153 shoes: TNF Hedgehog GTX XCR, 11.5

To add some time to my run after running with Terry, I ran North along 25th to 82nd and back.

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