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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Adrian Hamouda

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Indoor26 18:42:19 156.74(7:10) 252.24(4:27)
  Lifting/Abs7 3:20:00
  Total26 22:02:19 156.74 252.24

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Thursday Dec 31, 2009 #

Indoor warm up/down 27:20 [3] 3.48 mi (7:51 / mi)
shoes: New mizuno wave rider 12s

Indoor tempo (Threshold Run) 19:30 [4] 3.0 mi (6:30 / mi)
shoes: New mizuno wave rider 12s

Snow slowed us down quite a bit

Wednesday Dec 30, 2009 #

Indoor 47:18 [3] 6.2 mi (7:38 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 10:00 [3]

Tuesday Dec 29, 2009 #

Indoor race 2:51 [5] 1.0 km (2:51 / km)
shoes: Racing spikes

Ehh first 1000 since last year...Okay I guess

Indoor race 4:56 [5] 1.0 mi (4:56 / mi)
shoes: Racing spikes

Not a good race at all...Paul Campbell loves to box me out!!

Indoor warm up/down 42:00 [2] 5.4 mi (7:47 / mi)
shoes: New mizuno wave rider 12s

Monday Dec 28, 2009 #

Indoor (Easy) 31:30 [3] 3.9 mi (8:05 / mi)
shoes: New mizuno wave rider 12s

Very snowy

Sunday Dec 27, 2009 #

Indoor 46:00 [3] 6.88 mi (6:41 / mi)
shoes: New mizuno wave rider 12s

Oops....

Saturday Dec 26, 2009 #

Indoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 20:00 [3]

Indoor intervals 12:02 [4] 2.48 mi (4:51 / mi)
shoes: New mizuno wave rider 12s

10x400

Times were all around 71-72..first one was fast at 70 and then I had two slow ones at 74. Target time was 73

Friday Dec 25, 2009 #

Note
(rest day)

Christmas...No cool family morning runs

Thursday Dec 24, 2009 #

Indoor 40:09 [3] 5.88 mi (6:50 / mi)
shoes: New mizuno wave rider 12s

With Steve

Wednesday Dec 23, 2009 #

Indoor race 2:14 [4] 0.5 mi (4:28 / mi)
shoes: Racing spikes

I don't know how to run the 8

Indoor race 4:55 [5] 1.0 mi (4:55 / mi)
shoes: Racing spikes

Not really great.

Indoor warm up/down 30:00 [2] 3.5 mi (8:34 / mi)
shoes: New mizuno wave rider 12s

Tuesday Dec 22, 2009 #

Indoor (Easy) 30:00 [2] 4.0 mi (7:30 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 20:00 [3]

Monday Dec 21, 2009 #

Indoor intervals 14:38 [4] 3.1 mi (4:43 / mi)
shoes: New mizuno wave rider 12s

1000, 3x800, 1000

Indoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

Sunday Dec 20, 2009 #

Indoor (Easy) 38:29 [3] 5.32 mi (7:14 / mi)
shoes: New mizuno wave rider 12s

Got John to come outside and do an easy run

Saturday Dec 19, 2009 #

Indoor warm up/down 40:00 [2] 5.0 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

I ran around alot

Indoor race (Hobart) 10:37 [5] 2.0 mi (5:18 / mi)
shoes: Racing spikes

First mile was slower than my second mile and I made autos!!!

Indoor race (Hobart) 2:17 [4] 0.5 mi (4:34 / mi)
shoes: Racing spikes

Was worried about my two mile so I didn't really run this

Friday Dec 18, 2009 #

Indoor 30:00 [3] 4.0 mi (7:30 / mi)
shoes: New mizuno wave rider 12s

Thursday Dec 17, 2009 #

Indoor (Double Double!!!!) 24:30 [2] 3.1 mi (7:54 / mi)
shoes: New mizuno wave rider 12s

Indoor intervals 16:45 [4] 3.1 mi (5:24 / mi)
shoes: New mizuno wave rider 12s

5x1000m

3:30 (slow)
3:18
3:17
3:20
3:20

My stomach hurt during the workout, I think I've been eating too many veggies.

Indoor warm up/down 21:30 [2] 2.9 mi (7:25 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 45:00 [3]

Shoulder circuit 3x12 6lbs
Triceps thing 3x15 20 lbs
bicep curls 3x16,14,12 15lbs
Abs on pull up station 4x15
dumbbell press 3x12 15 lbs

Wednesday Dec 16, 2009 #

Indoor (Easy) 33:34 [2] 4.5 mi (7:28 / mi)
shoes: New mizuno wave rider 12s

Weather was too bad outside for tempo.

Tuesday Dec 15, 2009 #

Note
(rest day)

The league....
C • of 1

Monday Dec 14, 2009 #

Indoor intervals 15:26 [4] 3.17 mi (4:52 / mi)
shoes: New mizuno wave rider 12s

Was supposed to be 2x600, 3x400, 4x300, 6x200 but I accidentally did 500 instead of 400s.

2x600 - 1:52 1:49
3x500 - 1:33 1:33 1:33
4x300 - 0:54 0:56 0:55 0:54
6x200 - 0:34 0:35 0:34 0:35 0:35 0:33

Indoor warm up/down 33:00 [2] 4.5 mi (7:20 / mi)
shoes: New mizuno wave rider 12s

Sunday Dec 13, 2009 #

Indoor (Crosstraining) 1:05:00 [3] 7.63 mi (8:31 / mi)
shoes: New mizuno wave rider 12s

With Steve and Geoff

Saturday Dec 12, 2009 #

Note
(rest day)

No time today

Friday Dec 11, 2009 #

Indoor warm up/down 20:00 [3] 2.7 mi (7:24 / mi)
shoes: New mizuno wave rider 12s

Indoor race 5:01 [4] 1.0 mi (5:01 / mi)
shoes: Racing spikes

Too slow at start, not good.
C • nice race 1

Thursday Dec 10, 2009 #

Indoor 40:34 [3] 5.6 mi (7:15 / mi)
shoes: New mizuno wave rider 12s

Wednesday Dec 9, 2009 #

Indoor warm up/down 30:54 [3] 4.31 mi (7:10 / mi)
shoes: New mizuno wave rider 12s

Indoor tempo 19:00 [3] 3.0 mi (6:20 / mi)
shoes: New mizuno wave rider 12s

Tuesday Dec 8, 2009 #

Indoor (Easy) 47:53 [3] 6.34 mi (7:33 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 45:00 [3]

Monday Dec 7, 2009 #

Indoor intervals 17:43 [4] 3.12 mi (5:41 / mi)
shoes: New mizuno wave rider 12s

Not too bad..

Indoor warm up/down 26:34 [2] 3.3 mi (8:03 / mi)
shoes: New mizuno wave rider 12s

Sunday Dec 6, 2009 #

Indoor 1:11:25 [3] 9.95 mi (7:11 / mi)
shoes: New mizuno wave rider 12s

With John. Accidentally pushed the pace towards the end but John didn't stop me

Saturday Dec 5, 2009 #

Note
(rest day)

My leg was a bit sore so I took off today.

Friday Dec 4, 2009 #

Indoor 43:03 [3] 5.36 mi (8:02 / mi)
shoes: New mizuno wave rider 12s

Lifting/Abs 15:00 [3]

Thursday Dec 3, 2009 #

Indoor intervals 9:37 [3] 2.0 mi (4:48 / mi)
shoes: New mizuno wave rider 12s

Coach has splits but I think times were around 71-72 for each interval, one or two 73s in there also.

8x400
C • Dude 1

Indoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

Note

My leg is starting to feel better, probably a good idea I took it a little easier on some of the workout today.

Lifting/Abs 45:00 [3]

Wednesday Dec 2, 2009 #

Indoor (Easy) 44:04 [3] 5.9 mi (7:28 / mi)
shoes: New mizuno wave rider 12s

Tuesday Dec 1, 2009 #

Note
(rest day)

Outside of my leg has been hurting a bit so I decided to take off. I think it was from when I hit my leg into my bedpost then ran intervals on it yesterday.

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