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Training Log: mariaamaya

In the last 7 days:

activity # timemileskm+m
  Run4 4:12:19 21.64(11:40) 34.83(7:15)
  Soccer1 3:00:00 1.0(3:00:02) 1.61(1:51:52)
  Total5 7:12:19 22.64(19:06) 36.44(11:52)
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Sunday Jan 22 #

9 AM

Run (Outside) 1:56:19 [3] 11.53 mi (10:05 / mi)
shoes: Nike 4.0 Magenta


Run/Walk 1: 2hr easy flat running/walking mix (beach, flat road, or TM).

Finally decided I felt good enough to do a good two hour run, nice and slow, no push and just go by feel.

Amazing run!!

I just took it easy, beautiful day! They close all the main avenues in Bogota and open it up to cyclists, runners, roller bladers, etc from 7am to 2pm.

Mile 1: 9:54
Mile 2: 9:50
Mile 3: 10:19
Mile 4: 10:29
Mile 5: 9:56
Mile 6: 9:52

Super shocked at my pace!! I'll admit a couple girls passed me and I pushed a bit but as I ran I asked myself if I should slow down or if I was comfortable. Aside from the two girls, I think I maintained good breathing, I made sure I didn't start to breathe hard at any point. On top of the fact that I maintained pretty decent splits, I'm at 8,000 feet or whatever it is here and I never felt the elevation.

Today's run felt so great!!!







Saturday Jan 21 #

11 AM

Soccer (Outside) 3:00:00 [3] 1.0 mi (3:00:02 / mi)
shoes: Nike 4.0 Magenta


Went to the park and took my cousin's two boys to play! They are 9 and 11 and we had so much fun. We played soccer, frisbee, catch and taught them how to play american football. It was my two adult cousins, Steve, me and the two boys.

My youngest cousin's boy is 9 and loves to run! I wish I lived here to go out with him, I told him to keep it up and I would do races with him.

Your next client in training! :)


Friday Jan 20 #

9 AM

Run (Treadmill) 46:00 [2] 2.52 mi (18:15 / mi)
shoes: Nike 4.0 Magenta


Walk 4: 45:00 medium to hard effort uphill walk on TM.

Warm Up
.21 miles, 5:00 min

Workout
0-1 min, flat, 3.1 mph
1-2 min, flat, 3.1 mph

2-10 min, increase by 1% incline every minute up to 10%

10-30 min @ 3.1 mph 10%

@ 30 min increase to 3.41 mph

From 30-42 min @ 3.41 mph @ 10% incline

@ 42 min up to 3.72 mph
@ 43 min up to 4.03 mph
@ 44 min up to 4.34 mph

44-46 min @ 4.34 mph @ 10%

Cool Down
.25 km, 5:00 min

Good walk, felt like a good effort not too hard but definitely not easy.

Thursday Jan 19 #

8 AM

Run (Treadmill) 30:00 [3] 2.57 mi (11:40 / mi)
shoes: Nike 4.0 Magenta


0-1 min, 3.1 mph, flat
1-2 min, 3.1 mph, flat

0-1 min, 3.1 mph, flat
1-2 min, 3.1 mph, flat

0-1 flat, 3.1 mph
1-2 flat, 3.1 mph

@ 3 min up to 1% incline
@ 4 min up to 2%
@ 5 min up to 3%
@ 6 min up to 4%
@ 7 min up to 5%
@ 8 min up to 6%
@ 9 min up to 7%
@ 10 min up to 8%
@ 11 min up to 9%
@ 12 min up to 10%

Hold from 12-25 min @ 10%
@ 26 min up to 5.5 kph
@ 27 min up to 6.0 kph
@ 28 min up to 6.5 kph
@ 29 min up to 7.0 kph

Tough walk! Got up late, I've had a difficult time getting out of bed, not sleeping well here.

Tuesday Jan 17 #

10 AM

Run (Treadmill) 1:00:00 [3] 5.02 mi (11:57 / mi)
shoes: Nike 4.0 Magenta


Treadmills are up and running and I'm back in Bogota. Decided to go for a run but was feeling a little weak, then I realized that I'm back to 8,675 feet. I was wondering why it was so easy to run in Cartagena.

So, I decided to do 10 min run @ 9.0 kph and 5 min walk @ 5.5 kph

Warm Up
5 min, .42 km (.26 miles)

10 min @ 5.59 mph (10:44 m/m)
5 min @ 3.41 mph (17:35 m/m)
X 3

Cool Down
5 min, .45 km (.27 miles)

Felt good to take it easy, felt like I needed to go easy, feeling a little pressure/pain, I wish I could push hard because I want to but if something happens to me here, I don't trust an emergency to the hospital, so I'd rather stay healthy! I'll just take it easy while I'm here. :)

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