Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Adrian Hamouda

In the 31 days ending Aug 31, 2013:

activity

time

miles

Summer running

17:19:57

150.1

(6:56)

241.56

(4:18)

Cross Country

15:02:08

128.92

(7:00)

207.47

(4:21)

Total

32:22:05

279.02

(6:58)

449.04

(4:20)

1:39

0:00

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Saturday Aug 31, 2013 #

Cross Country race 16:48 [5] 3.1 mi (5:25 / mi)
shoes: Streak XC 3

It was a really hot day for a 5k. This was decent..Wanted to beat my Bergen time but whatever this race wasn't really too important.

Cross Country 52:00 [3] 7.0 mi (7:26 / mi)
shoes: Lunar Trainers #4

Friday Aug 30, 2013 #

Cross Country 1:08:22 [3] 9.25 mi (7:23 / mi)
shoes: Lunar Trainers #4

U of R 9

Thursday Aug 29, 2013 #

Cross Country tempo 43:55 [4] 7.2 mi (6:06 / mi)
shoes: Lunar Trainers #4

Too hot

Cross Country warm up/down 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Lunar Trainers #4

Wednesday Aug 28, 2013 #

Cross Country 1:04:00 [3] 9.0 mi (7:07 / mi)
shoes: Lunar Trainers #4

Tuesday Aug 27, 2013 #

Cross Country 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Lunar Trainers #4

Fartleck...I gotta keep up with my logging

Monday Aug 26, 2013 #

Cross Country 1:08:58 [3] 10.25 mi (6:44 / mi)
shoes: Lunar Trainers #4

Mile inside while we waited for the storm, U of R 9, then strides on the field.

Sunday Aug 25, 2013 #

Cross Country 1:39:55 [3] 14.0 mi (7:08 / mi)
shoes: Lunar Trainers #4

LONG RUN

Saturday Aug 24, 2013 #

Cross Country 44:55 [3] 6.5 mi (6:55 / mi)
shoes: Lunar Trainers #4

Friday Aug 23, 2013 #

Cross Country 1:15:10 [3] 10.0 mi (7:31 / mi)
shoes: Lunar Trainers #4

Really easy ten mile run with strides at the end.

Thursday Aug 22, 2013 #

Cross Country 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Lunar Trainers #4

Kinda guessing on time here because I didn't wear a watch on the run. We did a mile warmup on the track, 1.5 to cool trails and then we did a 6 mile fartleck consisting of 5mins on and 5 mins off. The pickups were around 5:20-5:30 pace and I felt solid through all of them. I was up in the front pack also so I felt good about this workout.

Wednesday Aug 21, 2013 #

Cross Country 1:04:22 [3] 9.0 mi (7:09 / mi)
shoes: Lunar Trainers #4

Tuesday Aug 20, 2013 #

Cross Country tempo 1:13:37 [4] 10.62 mi (6:56 / mi)
shoes: Lunar Trainers #4

This was all the running I did today. We did a 6 mile tempo, I felt pretty good and was sub 6 pace until mile four and then I just crashed. I think I'm still tired from Chi town and that I probably went out too hard.

Monday Aug 19, 2013 #

Cross Country 1:06:06 [3] 10.0 mi (6:37 / mi)
shoes: Lunar Trainers #4

UR ten with the team

Saturday Aug 17, 2013 #

Summer running 1:11:00 [3] 10.2 mi (6:58 / mi)
shoes: Lunar Trainers #4

Ran with Elliot in Chi town and added on by myself, this was an awesome run

Wednesday Aug 14, 2013 #

Summer running 1:08:00 [3] 9.5 mi (7:09 / mi)
shoes: Lunar Trainers #4

Tuesday Aug 13, 2013 #

Summer running 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Lunar Trainers #4

Monday Aug 12, 2013 #

Summer running 53:30 [3] 8.0 mi (6:41 / mi)
shoes: Lunar Trainers #4

Last run with Nasello

Sunday Aug 11, 2013 #

Summer running long 1:38:46 [3] 14.0 mi (7:03 / mi)
shoes: Purple Lunar Trainers

Solid long run

Saturday Aug 10, 2013 #

Summer running race 16:30 [5] 3.1 mi (5:19 / mi)
shoes: Streak XC 3

Bergen Road Race. Went out through the mile in 5:10 which was about 10-15 seconds faster than I wanted to, I didn't really see my 2 mile split but I know I definitely slowed down through the last mile. Had I run it a little smarter I think I could have maybe gone closer to 16:15 but overall I'm pleased with how the race went. This is definitely the best shape I've ever been in and I think it's a great time to start preseason with. I'm looking forward to the XC season to see what I can do when I start getting some real workouts under my belt.

Summer running warm up/down 37:30 [2] 5.0 mi (7:30 / mi)
shoes: Purple Lunar Trainers

Friday Aug 9, 2013 #

Summer running 50:35 [3] 7.2 mi (7:02 / mi)
shoes: Purple Lunar Trainers

Thursday Aug 8, 2013 #

Summer running 1:08:55 [3] 10.0 mi (6:54 / mi)
shoes: Purple Lunar Trainers

Ran with Steve to big field today and did the meadow trail. Did strides after.

Wednesday Aug 7, 2013 #

Summer running 1:00:59 [3] 8.75 mi (6:58 / mi)
shoes: Purple Lunar Trainers

Tuesday Aug 6, 2013 #

Summer running 1:13:20 [3] 11.0 mi (6:40 / mi)
shoes: Purple Lunar Trainers

Fartleck with Steve, felt good the pickups were all around 5:40 pace.

Monday Aug 5, 2013 #

Summer running 1:25:01 [3] 12.3 mi (6:55 / mi)
shoes: Purple Lunar Trainers

Longer run with Steve around the big field, felt really good.

Sunday Aug 4, 2013 #

Summer running long 1:35:04 [3] 13.8 mi (6:53 / mi)
shoes: Purple Lunar Trainers

Ran with Reptar at RIT this morning. We ran from RIT to Ford street downtown. Felt kinda sluggish at the start but we definitely picked it up throughout the run.

Saturday Aug 3, 2013 #

Summer running 1:09:55 [3] 10.0 mi (7:00 / mi)
shoes: Purple Lunar Trainers

Ran with AJ at the park, took some different trails to mix it up. Felt really good and the weather was perfect.

Friday Aug 2, 2013 #

Summer running tempo 18:14 [4] 3.0 mi (6:05 / mi)
shoes: Purple Lunar Trainers

Did a tempo this morning at webster park on the home course...This was definitely slower than I wanted it to be but I was running alone and I was still pretty tired at 8 am. I guess it was a good workout regardless. The first mile was really slow (6:14) but I picked it up from there.

Summer running warm up/down 43:23 [3] 6.0 mi (7:14 / mi)
shoes: Purple Lunar Trainers

Running before and after the tempo.

Thursday Aug 1, 2013 #

Summer running 59:15 [3] 8.25 mi (7:11 / mi)
shoes: Purple Lunar Trainers

8 with AJ then I did strides

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