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Training Log Archive: Samantha

In the 1 days ending Apr 23, 2012:

activity # timemileskm+m
  road run1 34:49 4.24(8:13) 6.82(5:06) 44
  trail run1 31:33 3.1(10:11) 4.99(6:19) 219
  lifting/strength1 28:55 0.03(16:09:31) 0.05(10:02:26) 1
  Total1 1:35:17 7.37(12:56) 11.86(8:02) 264

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Mo

Monday Apr 23, 2012 #

Note

Added some new maps to my DOMA. The process is taking forever, so it's been the entire morning and I've done 3 maps.

http://sprintseries.org/doma/index.php?user=samant...
Make sure to check out both training maps and competition maps.
4 PM

road run 16:49 intensity: (1:08 @1) + (15:41 @2) 2.12 mi (7:56 / mi) +9m 7:50 / mi
ahr:152 max:164

Running over to Bachbanan with Johan, which is why my time is faster than usual :)

trail run 31:33 intensity: (3:11 @1) + (11:20 @2) + (17:02 @3) 3.1 mi (10:11 / mi) +219m 8:21 / mi
ahr:168 max:179 shoes: newest Mudclaws

Backbanan. Ross wanted to run this before gympa, and I've been meaning to do more hills. Johan and Olle also joined us. Already going up the first hill they were far, far ahead, but I enjoyed running by myself. So much easier to run than in January - no snow or ice! A little bit muddy, but overall great traction. Someone needs to saw through the trees on the first uphill, though. Went the wrong way twice - even with the map! Lost about 20 seconds between the two mistakes, so hopefully that means my time will be easy to beat next week. Overall I felt pretty good. Quads were tried going uphill, but that's a given :)

road run 18:00 intensity: (22 @1) + (17:38 @2) 2.12 mi (8:29 / mi) +35m 8:05 / mi
ahr:151 max:163 shoes: Asics 1150

Running back home. A little slower since I wasn't running with Johan. Then stopped by the apartment to change and make some recovery drink before going to gympa.

lifting/strength 28:55 [2] 0.03 mi (16:09:31 / mi) +1m 14:38:03 / mi

The new modified rock gympa. Missed the hops in the beginning, which was fine by me. Did the core section and then the new agility section. Then some jumps and wheelbarrows, and then the final set of normal rock gympa. So very tired by the end.

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