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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Adrian Hamouda

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Cross Country22 16:05:27 109.6 176.38
  Biking7 4:58:01 14.2 22.85
  Lifting/Abs4 2:50:00
  Swimming2 1:15:00
  Solo run1 37:12 5.4(6:53) 8.69(4:17)
  Total26 25:45:40 129.2 207.92

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Friday Jul 31, 2009 #

Cross Country 43:06 [2] 6.16 mi (7:00 / mi)
shoes: Mizunos

Easy run with Nate and Joe, slowed down towards the end.

Note

I got my new computer working so if I don't show up to practice the next week, no one get worried.

Thursday Jul 30, 2009 #

Lifting/Abs 1:00:00 [3]

Cross Country 45:00 [4]
shoes: Mizunos

Not quite sure how to long this so I'll change it once someone puts something more detailed. But it was hills, then a tempo run, then hills again.

Wednesday Jul 29, 2009 #

Cross Country 30:00 [2]
shoes: Mizunos

Tuesday Jul 28, 2009 #

Note
(sick)

I think I have a cold, with usual congestion. If I'm not feeling better I might skip practice today.

Cross Country (Kenyan Surge Drill) 1:00:00 [4] 9.0 mi (6:40 / mi)
(sick) shoes: Mizunos

Really not that great...I threw up during the cooldown and ran into Coach Lyons, then I finished the cooldown. I probably shouldn't have done the 5th one being sick and all.
C • hey 3
C • sick 2

Monday Jul 27, 2009 #

Cross Country 50:05 [3] 7.4 mi (6:46 / mi)
shoes: Mizunos

Originally with Geoff, Eric and Elliot but Geoff twisted his ankle and went back with Elliot and then Eric had a really bad nosebleed. So I met with Steve and Nate mid-way during the run and we ran into Eric again (after recovering from his nosebleed).

Sunday Jul 26, 2009 #

Cross Country 42:49 [4] 6.32 mi (6:46 / mi)
shoes: Gel Kayanos

So dehydrated...
C • props 1

Saturday Jul 25, 2009 #

Cross Country 40:30 [3] 6.0 mi (6:45 / mi)
shoes: Mizunos

Friday Jul 24, 2009 #

Cross Country 30:00 [3] 4.5 mi (6:40 / mi)
shoes: Mizunos

Got back to the hotel late so this was all the time I had.
C • Way to go 1

Wednesday Jul 22, 2009 #

Cross Country tempo 19:28 [3] 3.0 mi (6:29 / mi)
shoes: Mizunos

Just on my own in the morning. Had to get up at 5 so I was really tired.

Tuesday Jul 21, 2009 #

Cross Country 20:00 [3]

4x 4 minutes with 2 min rest in between

Saturday Jul 18, 2009 #

Cross Country long 1:15:38 [4] 11.0 mi (6:53 / mi)
shoes: Mizunos

With Steve at captains practice.

Note

Will be in Virginia. I'll try to get some runs in.

Friday Jul 17, 2009 #

Note
(rest day)

Been very tired and have a dinner party tonight.

Thursday Jul 16, 2009 #

Biking 40:00 [2]

To lifting

Lifting/Abs 50:00 [3]

Lifting in the morning

Cross Country 44:45 [4] 6.2 mi (7:13 / mi)
shoes: Mizunos

Pretty good run, ended up with just Steve, Kenny, and AJ towards the end. 10 minutes of solid hills through the run.

Wednesday Jul 15, 2009 #

Biking 40:00 [2]

To the gym and home

Cross Country (Easy) 48:00 [2]
shoes: Mizunos

Easy run

Tuesday Jul 14, 2009 #

Biking 45:00 [3]

To lifting and Arjuns

Lifting/Abs 40:00 [3]

I was a bit late.

Cross Country intervals 20:00 [4]
shoes: Mizunos

3x6 min tempo runs. Steve said he was under 6 min mile pace and I wasn't too far behind.

Cross Country warm up/down 25:00 [2]
shoes: Mizunos

Monday Jul 13, 2009 #

Cross Country (Long) 1:09:59 [3] 10.13 mi (6:55 / mi)
shoes: Mizunos

With Steve and others. Steve and I did a bit extra at the end. Felt really good after sitting in the plane for so long.
C • The day before XC camp? 3

Sunday Jul 12, 2009 #

Note
(rest day)

Been too tired running and going around California so I'll take today off and go to night practice Monday.

Saturday Jul 11, 2009 #

Cross Country warm up/down 10:00 [2]
shoes: Gel Kayanos

Cross Country 40:43 [3] 5.82 mi (7:00 / mi)
shoes: Gel Kayanos

Swimming 30:00 [2]

Friday Jul 10, 2009 #

Cross Country 40:14 [3] 5.9 mi (6:49 / mi)
shoes: Gel Kayanos

The mornings here are 20 degrees warmer than the high in Webster

Thursday Jul 9, 2009 #

Swimming (X-Training) 45:00 [2]

At the hotel's pool. I'm hoping tomorrow I can run if I'm not too sore

Wednesday Jul 8, 2009 #

Cross Country 33:54 [3] 5.0 mi (6:47 / mi)
shoes: Mizunos

Ran some hills and trails and then ran the course with Nico at his tempo pace which was too fast, our first mile was under six.

Biking 1:00:00 [2]

To get a haircut and to/from Webster Park

Note

I think I'll be taking tomorrow off as it will be my first day of vacation and because I'm quite sore from yesterdays accident. I will try to keep doing some workouts, I know they have a gym at the hotel and I always like to run around and see new things.
C • have fun in california! 1

Tuesday Jul 7, 2009 #

Biking 5:00 [2]

I was biking...Then I got hit by a car. Also, I'm waiting for Joe to log the run for the time.
C • Not serious I hope 2

Cross Country 34:00 [2] 4.25 mi (8:00 / mi)
shoes: Mizunos

Like Joe said we got really lost, it ended up as a run/hike.

Monday Jul 6, 2009 #

Cross Country 37:16 [2] 4.81 mi (7:45 / mi)
shoes: Mizunos

Easy with Joe W and Nico. Did strides and abs after.

Biking 1:00:00 [2]

Ended up going to practice an hour early so I biked around until it started.

Cross Country 33:54 [3] 4.5 mi (7:32 / mi)
shoes: Gel Kayanos

Ran at the night practice also.

Sunday Jul 5, 2009 #

Biking (X-Training) 48:01 [2] 14.2 mi (3:23 / mi)

A bit sore from yesterday. It was too nice to do nothing so I went to bike.
C • Good Choice 1

Saturday Jul 4, 2009 #

Cross Country 19:10 [5] 5.0 km (3:50 / km)
shoes: Gel Kayanos

Brighton 5k. Probably went out too fast because our first mile was around 5:45. I'm happy with the improvement from xc season last year though. I think my PR for a 5k was 22:32

Cross Country warm up/down 10:00 [3]
shoes: Gel Kayanos

Friday Jul 3, 2009 #

Solo run 37:12 [3] 5.4 mi (6:53 / mi)
shoes: Gel Kayanos

Early morning runs are good.
C • Saturday 2

Thursday Jul 2, 2009 #

Note
(rest day)

I think I'm just going to take today off. Maybe I'll bike later.

Lifting/Abs 20:00 [3]

Did a set of abs and a bit of lifting

Wednesday Jul 1, 2009 #

Cross Country 41:56 [3] 6.5 mi (6:27 / mi)

Fartlek with Joe, Steve, and Geoff. It was pretty good. Like Steve said, we could have probably gone farther.

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