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Training Log Archive: Runner99

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running5 5:02:40 32.96(9:11) 53.04(5:42) 850
  Stretching1 20:00
  Total5 5:22:40 32.96 53.04 850
  [1-5]5 4:27:50

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MoTuWeThFrSaSu

Sunday Nov 10 #

Note
(rest day)

Too much snow..

Saturday Nov 9 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +350m 4:42 / km

Warm up / down

5x Nose Hill Stairs

Friday Nov 8 #

Running 1:33:00 [2] 16.36 km (5:41 / km) +200m 5:21 / km

Cut the long a little short, legs are sore from 400's this week.

Thursday Nov 7 #

4 PM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Joggin round the track, and drills.

Running intervals 32:40 intensity: (21:00 @0) + (11:40 @5) 4.0 km (8:10 / km)

2x (5x 400m) w/ 90s rep rest and 6min set rest

Ran with some of the boys. I think I was about 68-69 for most of them, and then some of them got faster. Not sure watch was dead... :( I know that I'm definitely faster then before.

Was a bit sore from the last 2 days.

Wednesday Nov 6 #

4 PM

Running 31:00 [3] 7.18 km (4:19 / km) +300m 3:34 / km

Run on treadmill watching the Czech world cup. Was faster then I thought hills made it alot harder.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Stretching 20:00 [0]

Tuesday Nov 5 #

4 PM

Running warm up/down 20:00 [2] ** 3.5 km (5:43 / km)

Running intervals 26:00 intensity: (13:50 @0) + (12:10 @5) 4.0 km (6:30 / km)

10x 400m

Like 70 and 69 for most of them. Calves cramped up at the end. (I guess thats good?)

Last one was 66.

Comparing to last January:
1:10.7
1:08.8
1:09.0
1:10.5
1:10.6
1:15.1
1:12.6
1:16.1
1:18.9
1:09.0
I think I've definitely improved. Was able to keep up the pace for all 10 of them without slowing down at the end. Will jot down exact times next run. Hopefully I'll just get faster from here on out. 65-67 average would be great later on in the winter.

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