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Training Log Archive: ahall

In the 31 days ending Jul 31, 2007:

activity # timemileskm+mload
  Running19 14:49:35 46.22 74.38 600146320.2
  Canoeing3 2:53:30 10.0 16.0930106.5
  Canoe O2 2:27:5718c25299.4
  Cycling1 2:00:0016440.0
  Core strength1 20:002740.0
  Total24 22:31:02 56.22 90.48 60018c220906.1

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Tuesday Jul 31, 2007 #

Running warm up/down 25:00 [2]
shoes: Mizuno Orange

round t' 'hood

Running hills 16:00 [4]
shoes: Mizuno Orange

4 times up Walnut Street - all around 2 mins (negative splits, but only just)

Monday Jul 30, 2007 #

Running 22:00 [2] 2.85 mi (7:43 / mi)
shoes: Asics GT2110

steady run round Dallin neighborhood

Sunday Jul 29, 2007 #

Running warm up/down 11:20 [2]
shoes: Mizuno Orange

warm up and warm down to and from Minuteman Trail

Running (pace) 41:40 [3] 6.0 mi (6:57 / mi)
shoes: Mizuno Orange

Trying to teach my legs to run at a 7 min mile pace, for the marathon in the fall....
6:42, 6:57, 7:03, 6:55, 6:58, 7:00

reasonable after the first one.....
C • Teaching your legs to run at a pace? 3

Canoe O race 58:20 [4]
shoes: Walsh PB Trainers

Canoe O with Aims at Whitehall Reservoir

I guess 15 minutes of this was running, with the rest being paddling.

Saturday Jul 28, 2007 #

Running long 1:43:00 [3]
shoes: Brooks Red

in the Fells with ianf and then wendj. Lots of water, both falling from the sky and on the ground....

Thursday Jul 26, 2007 #

Running tempo (treadmill) 39:00 [3] 5.15 mi (7:34 / mi)
shoes: Asics GT2100

warm up speed up warm down tempo run....

5 mins at 7.0 miles/hr; 5 mins at 7.5 miles/hr; 2 mins at 8.0, 8.5, 9.0 and 9.5; 4 mins at 10 miles/hr (6 min miles); 2 mins at 9.5, 9.0; 8.5; 8.0; 4 mins at 7.5 then 5 mins at 6.0 - 6.5, tapering down to 5

Wednesday Jul 25, 2007 #

Canoeing race 49:08 [5] 5.0 mi (9:50 / mi)

with Aim. Hard race tonight (close competition) in borrowed faster boat

Canoeing warm up/down 15:00 [2]

Tuesday Jul 24, 2007 #

Running warm up/down 25:00 [2]
shoes: Mizuno Orange

up to and back from Belmont Hill track

Running intervals 17:19 [4]
shoes: Mizuno Orange

4 x 800m with 200m rest. 2:59, 2:59, 2:57, 2:57.

Felt a little slow but were at an appropriate speed for my current training

Monday Jul 23, 2007 #

Running 27:45 [3]
shoes: Mizuno Orange

round the neighborhood in the rain

Saturday Jul 21, 2007 #

Running 45:43 [3]
shoes: Asics GT2110

run over the hill to Rocky Meadow and back

Thursday Jul 19, 2007 #

Running warm up/down (treadmill) 13:30 [1] 1.55 mi (8:43 / mi)
shoes: Mizuno Orange

Running (treadmill) 22:50 [3] 3.0 mi (7:37 / mi)
shoes: Mizuno Orange

pace run (i.e. pace for trail marathon in fall)

Wednesday Jul 18, 2007 #

Canoeing race 49:50 [4]

Charles River race at Newton with Aims, in borrowed boat

Tuesday Jul 17, 2007 #

Running tempo (treadmill) 45:00 [4] 6.12 mi (7:21 / mi)
shoes: Asics GT2110

build-up tempo run
5 mins @ 7.0 mile/hr pace
5 mins @ 7.5 mile/hr
2 mins at 8.0, 8.5, 9.0 and 9.5 mile/hr pace
10 mins at 10 mile/hr (6 min miles)
2 mins at 9.5, 9.0, 8.5. 8.0
4 mins at 7.5 mile/hr
5 mins at gradually reducing pace from 6.5 down to 4.0

felt OK despite having eaten supper fairly shortly beforehand

Monday Jul 16, 2007 #

Running 24:35 [2] 3.15 mi (7:48 / mi)
shoes: Mizuno Orange

Down Gray to Pleasant. Along Pleasant to Mass Ave; along Mass Ave to Academy St; Up Academy, Ravine to Gray. Back to Quincy along Gray

Sunday Jul 15, 2007 #

Canoe O race 1:29:37 [4] *
18c shoes: Walsh PB Trainers

New England Canoe O Champs at Lake Cochituate. Paddled with JJ - only two portages and a lot of paddling for me - JJ did the two running legs. Score O format with 18 controls. Next crew behind us that did all of the controls were about 1hr 44min

Saturday Jul 14, 2007 #

Running long 1:06:31 [3]
shoes: Brooks Red

with Nadim in the fells - perhaps a little faster than I would have otherwise....

Friday Jul 13, 2007 #

Running tempo (treadmill) 45:00 [4] 6.2 mi (7:15 / mi)
shoes: Asics GT2100

5 minutes @ 7 mph, 5 mins at 7.5 mph, then stepping up in increments of .5mph every 2 minutes to 10mph (6 min mile pace). Held 10mph for 10 minutes then stepped down in increments of .5 mph to 7.5mph. 7.5mph for 4 minutes then 6.5mph for a further 5 mins.

Wednesday Jul 11, 2007 #

Canoeing 10:00 [2]

warmup/ warmdown

Canoeing race (C2) 49:32 [5] 5.0 mi (9:54 / mi)

Charles river race at Newton boathouse with Aims - paddled bow
C • Cooo. 1

Tuesday Jul 10, 2007 #

Running warm up/down 27:00 [2]
shoes: Asics GT2110

Warm up - Down Gray to Jason; down Jason to Mass Ave; up Mass Ave to Walnut.

Warm down - round and about; Down Gary from the end of Walnut, up Scituate, wiggle thru to Coolidge; up Coolidge to Hawthorne; Along Hawthorne/ Cedar to Oakland and back home via Gray

Running hills 11:00 [4]
shoes: Asics GT2110

Three times Walnut Street - felt crappy - too much supper in my stomach

Consistent though - 1:58, 1:57, 1:58.

Monday Jul 9, 2007 #

Running 24:00 [2]
shoes: Mizuno Orange

recovery run - to end of Gray St, along Pleasant to Mass Ave, up Mass Ave to Academy, up Academy to Gray (via Ravine) and back along Gray

Core strength 20:00 [1]

Stretching, abs, arms and calves

Sunday Jul 8, 2007 #

Running race (trail) 1:14:33 [5] 7.2 mi (10:21 / mi) +600m 8:13 / mi
shoes: Walsh PB Trainers

Skyline Trail race in the Blue Hills. Lots of rock made for tricky descents - didn't make that much difference on the steep ups as I was walking anyhow!

Saturday Jul 7, 2007 #

Running 35:00 [3]
shoes: Asics GT2110

steady run up and round Habitat and back

Wednesday Jul 4, 2007 #

Running warm up/down 20:00 [1]
shoes: Mizuno Orange

before and after Minuteman Classic

Running race 30:39 [5] 5.0 mi (6:08 / mi)
shoes: Mizuno Orange

Minuteman Classic road race in Concord, MA.

Strange - they didn't have a timing crew and apparently didn't even attempt to take results - only the first 5 places in the mens and womwns races. Can't see the race lasting long without real timing and results

Splits (dubious placement of first mile marker)
5:46, 6:27, 6:01, 6:19, 6:06

Monday Jul 2, 2007 #

Running long 1:16:10 [3]
shoes: Asics GT2110

round Nickerson State Park

Sunday Jul 1, 2007 #

Cycling (Tag-along) 2:00:00 [1]

with Bridget on the back.... round Nickerson

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