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Training Log Archive: Katravler

In the 7 days ending Sep 3:

activity # timemileskm+m
  Run4 6:20:00 42.5(8:56) 68.4(5:33)
  XT601 1:00:00
  yoga & core1 35:00
  rest1 24:00
  Total6 8:19:00 42.5 68.4
averages - sleep:8 weight:116.5lbs

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Sunday Sep 3 #

8 AM

Run (run 1 ) 2:55:00 [3] 20.25 mi (8:39 / mi)
slept:8.0 weight:117lbs shoes: Nike Wildhorse 4

Wow. felt really good today. I warmed up on treadmill and did 1 mile at 7:40 pace w 2 minutes 8:30 pace easy then 1 mile at 7:40 pace. So that was 3 miles in 25 minutes. Then ran out side to trails and did rolling hill trails, pushing the downhills and some flats for 14 more miles. Out 7 miles was 1:04:40 and 7 miles back were faster at 61 minutes. got back on treadmill and I kept my Nathan pack on but I felt really hot. I did the first 7:40 but only got to 1/2 mile, i had to slow down and take that pack off. it was hot and heavy feeling at this point. so then did 1 mile at 7:40 pace; easy 1/4 mile at 9 minute pace and then did 3/4 mile at 7:40 pace to end at 3 miles. I feel really good about this work out. I ran all the hills at no slower than 11 minute miles. woo hoo!!!

Saturday Sep 2 #

Run (run 3 hill) 1:20:00 [3] 8.0 mi (10:00 / mi)
slept:8.0 shoes: Nike Wildhorse 4

Pace ranged 9-11 with hills and my legs were a little tired so I didn't charge up or down hills. just easy rolling hill jog.

Friday Sep 1 #

Run (Run # 2) 1:05:00 [3] 8.0 mi (8:07 / mi)
slept:8.0 shoes: Brooks Pure Cadence 6

Got my legs and energy back today. Warmed up with strides for 15 minutes and did 6 x (1/2 mile at speed; 2.5 minutes easy at 10 min pace). First two 1/2 miles were 7:03 pace. Next 2 1/2 miles at 6:58. then # 5 was 6:58 ending at 6:40 pace. then # 6 1/2 mile was 6:58 ending at 6:40 pace too but faster progression. felt great. no GI issues!

yoga & core 35:00 [3]

Thursday Aug 31 #

Run (run 4) 1:00:00 [3] 6.25 mi (9:36 / mi)

stomach still upset but not too bad. Able to jog in 100 degrees. legs tired but not too bad.

Wednesday Aug 30 #

XT60 (elliptical ) 1:00:00 [3]
slept:8.0 weight:116lbs

feeling better; XT today.

Monday Aug 28 #

rest (FOOD POISOING) 24:00 [3]

well puked all day everything up. just getting water to stay down tonight. we see how tomorrow goes.

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