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Training Log Archive: Samantha

In the 7 days ending Jun 4, 2012:

activity # timemileskm+m
  trail run2 2:59:34 16.79(10:42) 27.02(6:39) 402
  lifting/strength2 1:40:00
  road&trail run1 30:21 3.52(8:37) 5.66(5:22) 46
  track workout1 20:53 1.98(10:33) 3.19(6:33) 1
  Total5 5:30:48 22.29 35.87 449
  [1-5]5 5:27:27

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Monday Jun 4, 2012 #

5 PM

trail run 20:18 intensity: (2:57 @1) + (16:18 @2) + (27 @3) + (36 @4) 1.63 mi (12:27 / mi) +58m 11:13 / mi
ahr:148 max:181

Biked over to Backbana and then warmed up on the trails there. Was going to meet up with Ross, but he got stuck at work.

trail run (backbanan) 30:31 intensity: (3:42 @1) + (1:31 @2) + (18:06 @3) + (7:12 @4) 3.1 mi (9:51 / mi) +132m 8:42 / mi
ahr:176 max:187

Working hard and feeling pretty good. I didn't cut the corner by the water pump as I do in the winter as it's all overgrown with nettles. I think that costs me about 5 seconds? Still a good bit slower than the time I ran 3 weeks ago, so will try again next week!

trail run 10:38 intensity: (30 @1) + (10:08 @2) 1.05 mi (10:08 / mi) +22m 9:30 / mi
ahr:145 max:155

Made myself job along the trail for a cool down. Quite glad I biked there, and so could bike home :)

Sunday Jun 3, 2012 #

lifting/strength (gympa) 50:00 [3]

SnyggMagnus gympa! Biked down with Lisa, Sebastian and Ross. I brought my rain pants and raincoat in case it rained on the way back home, since it was sunny when we left the house. About 2 minutes later it started raining. Soon it was absolutely pouring and I was completely soaked through. On top of that, it started hailing and half snowing. It's June! But we did have the coldest day in June in 85 years on Saturday, so it's a chilly start to summer.

This time Magnus wasn't right in front of me for the lunges and squats killer section so I didn't have to go low to impress anyone.

Saturday Jun 2, 2012 #

8 AM

trail run 1:58:07 [2] 11.01 mi (10:44 / mi) +190m 10:11 / mi

Long run on trails from the clubhouse. We met up with Johan, as this was his training, but then after about 15 minutes he and Erik were running faster than Hanna, Ross and I. So the three of us stuck together for the rest of it. A good thing that Johan put up the training as it was about 43°F and raining and getting out the door would have been a challange. I was wearing the same amount of clothes that I wear when it's Tuesday night winter line-o.

Friday Jun 1, 2012 #

8 AM

road&trail run 14:16 intensity: (7:59 @1) + (1:57 @2) + (2:54 @3) + (54 @4) + (32 @5) 1.76 mi (8:06 / mi)
ahr:126 max:194

Running over to the track for a morning workout. Met up with Ross partway on his bike.

track workout 20:53 intensity: (3:21 @0) + (1:45 @1) + (9:47 @2) + (4:56 @3) + (1:04 @4) 1.98 mi (10:33 / mi) +1m 10:32 / mi
ahr:149 max:186

6x400. I figured I could run 80 second 400s and decided on 2 minutes of rest. The 4th one felt quite hard and my time got a bit slower, so I gave mylsef 3 minutes of rest before the last two.

I'm still slow, but this is how I get faster.

road&trail run 16:05 intensity: (16 @1) + (15:49 @2) 1.76 mi (9:08 / mi) +46m 8:27 / mi
ahr:155 max:169

Running back home. Wish that I had worn gloves for this training - cold hands.
5 PM

lifting/strength (gympa) 50:00 [3]

SnyggMagnus gympa! It's been a long time since I've done any strength. There was a time I was doing Monday club gympa, Wednesday strength on my own and then Friday and Sunday with Magnus. Took it a bit easy during gympa as I want to be able to move my arms for the next few days. The pushups are always what kill me and I did all the sets on my knees. Still, I was getting sore before I even went to bed :)

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