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Training Log Archive: Katravler

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run5 6:43:00 44.25(9:06) 71.21(5:40)
  Weights1 30:00
  yoga & core1 30:00
  walk1 29:00 2.0(14:30) 3.22(9:01)
  Total5 8:12:00 46.25 74.43
averages - sleep:9.8 weight:119lbs

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Sunday Jan 28 #

Run (LR flatter trails) 3:00:00 [3] 19.25 mi (9:21 / mi)
slept:12.0 shoes: Nike Wildhorse 4

I was SO tired last night. I crashed hard. I felt tired when I woke up so wasn't sure how today's run would go. I went and explored some "new to me" trails in Henderson (Sloan Canyon & McCullough Trails). They were great! Not too hilly and nothing I couldn't run (or had to hike). I will def go out there for my flatter runs. Only like 900 feet elevation change. I ended up having a great run.

Saturday Jan 27 #

Run (Run 3) 1:05:00 [3] 7.0 mi (9:17 / mi)
slept:8.0 shoes: Purple Brookes PC6

I was sore today but got the workout done. Will stretch a lot tonight and get a massage. Warmed up like 15 minutes and did 3 x 2 min long gradual uphill sprints then got to a steeper hill and did 10 x 1 min hill sprints. It felt hard but my time was like 9:15 uphill. then i thought it was too slow. It was on gravel uphill. and it was hard. I hope it was hard enough.

walk 29:00 [3] 2.0 mi (14:30 / mi)
shoes: Purple Brookes PC6

I didn't do my time out right to my hill and I wanted to complete my hill repeat on this trail hill. So I stopped at 7 miles and walked fast home. =)

Friday Jan 26 #

Run (Run 2) 1:15:00 [3] 9.0 mi (8:20 / mi)
slept:9.0 weight:119lbs shoes: Purple Brookes PC6

Successful day. Warmed up 5 minutes with drills and jogging easy for about 1/2 mile. then started the run at 9:40 pace and every minute increased my pace, did some strained and started my 30 minute tempo type run. I did 20 minutes at 7:24 pace then last 10 at 7:19 pace (well last 2 minutes I kept increasing to finish at 6:40). then jogged easy and finished up 70 minutes. I didn't count the 5 minute warm up.

Weights 30:00 [3]

Thursday Jan 25 #

Run 20:00 [3] 2.0 mi (10:00 / mi)

I was underfed and tried to run today. We were on lock down at our surgery center due to a gas pipe leak (some truck ran into it). so i had no food and attempted a run after. failure.

Wednesday Jan 24 #

Run (Run 4) 1:03:00 [3] 7.0 mi (9:00 / mi)
slept:10.0 shoes: Purple Brookes PC6

ran easy today and then did core work.

yoga & core 30:00 [3]

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