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Training Log Archive: Adrian Hamouda

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Cross Country29 19:08:02 164.91(6:58) 265.4(4:20)
  Total29 19:08:02 164.91(6:58) 265.4(4:20)

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Saturday Oct 31, 2009 #

Cross Country race 18:27 [5] 3.1 mi (5:57 / mi)
shoes: Racing spikes

Course and time were very slow but apparently I ran well

Cross Country warm up/down 22:00 [2] 3.0 mi (7:20 / mi)
shoes: Mizunos

Friday Oct 30, 2009 #

Cross Country (Easy) 25:00 [2] 3.2 mi (7:49 / mi)
shoes: Mizuno wave rider 12

Super easy before counties

Thursday Oct 29, 2009 #

Cross Country intervals 9:23 [3] 1.5 mi (6:15 / mi)
shoes: Mizuno wave rider 12

800 cruise intervals at the counties course

Cross Country warm up/down 22:00 [2] 3.0 mi (7:20 / mi)
shoes: Mizuno wave rider 12

Wednesday Oct 28, 2009 #

Cross Country 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Mizuno wave rider 12

Tuesday Oct 27, 2009 #

Cross Country intervals 7:55 [4] 1.75 mi (4:31 / mi)
shoes: Mizuno wave rider 12

800 400 200 200 200 200 400 800

Cross Country warm up/down 18:00 [2] 2.3 mi (7:50 / mi)
shoes: Mizuno wave rider 12

Monday Oct 26, 2009 #

Cross Country (Easy) 37:00 [2] 5.0 mi (7:24 / mi)
shoes: Mizuno wave rider 12

Sunday Oct 25, 2009 #

Note
(rest day)

Legs have been a bit sore so I think I'm going to take today off

Saturday Oct 24, 2009 #

Cross Country 11:06 [4] 2.0 mi (5:33 / mi)
shoes: Racing spikes

Had a lot left at the end

Cross Country warm up/down 32:00 [2] 4.2 mi (7:37 / mi)
shoes: Mizuno wave rider 12

Friday Oct 23, 2009 #

Cross Country 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Mizuno wave rider 12

Thursday Oct 22, 2009 #

Cross Country intervals 15:30 [4] 3.0 mi (5:10 / mi)
shoes: Mizuno wave rider 12

Copying Steve's time because I don't quite remember and our splits were really close.

Cross Country warm up/down 29:00 [2] 3.75 mi (7:44 / mi)
shoes: Mizuno wave rider 12

Wednesday Oct 21, 2009 #

Cross Country 35:00 [2] 5.0 mi (7:00 / mi)
shoes: Mizuno wave rider 12

Decided to take it a bit easier because my legs have been sore.

Tuesday Oct 20, 2009 #

Cross Country 8:02 [1] 1.0 mi (8:02 / mi)
shoes: Mizuno wave rider 12

Yeah...So I'm not a noob who runs the mile as hard as they can on race day..

Cross Country warm up/down 32:00 [2] 4.2 mi (7:37 / mi)
shoes: Mizuno wave rider 12

Cross Country race 18:11 [5] 3.1 mi (5:52 / mi)
shoes: Racing spikes

A pretty good race...Just beat my PR from freshman year.

Monday Oct 19, 2009 #

Cross Country (Easy) 38:00 [2] 5.3 mi (7:10 / mi)
shoes: Mizuno wave rider 12

Went a bit longer to show the Penfield team the course...They were quite confused.

Sunday Oct 18, 2009 #

Cross Country (Easy ) 29:18 [3] 4.48 mi (6:32 / mi)
shoes: Mizuno wave rider 12

Came back a bit fast because I went out for 15 minutes...Actually the whole thing was probably too fast...

Saturday Oct 17, 2009 #

Cross Country warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Mizuno wave rider 12

Cross Country race 17:40 [5] 3.1 mi (5:42 / mi)
shoes: Racing spikes

I think the time is right...I slowed down so much the 3rd mile but hopefully it will give me a little more on Tuesday.

Friday Oct 16, 2009 #

Cross Country (Easy) 31:31 [2] 4.1 mi (7:41 / mi)
shoes: Mizuno wave rider 12

Thursday Oct 15, 2009 #

Cross Country intervals 10:45 [4] 2.25 mi (4:47 / mi)
shoes: Mizuno wave rider 12

600 400 200 on the track

600: 1:52, 1:49, 1:46

400: 71, 71, 70

200: 35, 35, 32

Cross Country warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Mizuno wave rider 12

Wednesday Oct 14, 2009 #

Cross Country 35:00 [2] 4.9 mi (7:09 / mi)
shoes: Mizuno wave rider 12

Cross Country 35:00 [2] 4.9 mi (7:09 / mi)
shoes: Mizuno wave rider 12

Tuesday Oct 13, 2009 #

Cross Country race 18:28 [4] 3.1 mi (5:57 / mi)
shoes: Racing spikes

Maybe didn't push myself hard enough

Cross Country warm up/down 35:00 [2] 4.5 mi (7:47 / mi)
shoes: Mizuno wave rider 12

Monday Oct 12, 2009 #

Cross Country (Easy) 41:00 [3] 6.0 mi (6:50 / mi)
shoes: Mizuno wave rider 12

Sunday Oct 11, 2009 #

Cross Country (Moderate) 36:35 [3] 5.34 mi (6:51 / mi)
shoes: Mizuno wave rider 12

8 30 second surges included

Saturday Oct 10, 2009 #

Cross Country long 54:00 [3] 7.9 mi (6:50 / mi)
shoes: Mizuno wave rider 12

If Nate logs something different I'll change mine

Friday Oct 9, 2009 #

Cross Country race 18:32 [4] 3.12 mi (5:56 / mi)
shoes: Racing spikes

Q-Q

Cross Country warm up/down 25:00 [2] 3.2 mi (7:49 / mi)
shoes: Mizuno wave rider 12

Thursday Oct 8, 2009 #

Cross Country (Easy) 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Mizuno wave rider 12

Yum

Wednesday Oct 7, 2009 #

Cross Country (Longer) 47:40 [3] 7.0 mi (6:49 / mi)
shoes: Mizuno wave rider 12

Some surges mixed in bruddah

Tuesday Oct 6, 2009 #

Cross Country warm up/down 25:00 [2] 3.2 mi (7:49 / mi)
shoes: Mizuno wave rider 12

Cross Country race 18:21 [5] 3.12 mi (5:53 / mi)
shoes: Racing spikes

Not one of my best races...

Monday Oct 5, 2009 #

Cross Country (Easy) 44:50 [2] 6.1 mi (7:21 / mi)
shoes: Mizuno wave rider 12

Saturday Oct 3, 2009 #

Cross Country warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Mizunos

Cross Country race 17:02 [5] 3.0 mi (5:41 / mi)
shoes: Racing spikes

So close to breaking 17....

Friday Oct 2, 2009 #

Cross Country (Freshmen Friday Attempt) 24:56 [3] 3.2 mi (7:47 / mi)
shoes: Mizuno wave rider 12

Thursday Oct 1, 2009 #

Cross Country intervals (Cruise) 17:50 [3] 3.0 mi (5:57 / mi)
shoes: Mizuno wave rider 12

Easy but don't quite remember the splits. 6x800s

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