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Training Log Archive: jraus

In the 31 days ending Aug 31, 2000:

activity # timemileskm+m
  ROAD6 3:02:00 11.5 18.51
  Off/On Road4 2:48:00 6.5 10.46
  TRAIL5 1:22:19 13.71(6:00) 22.07(3:44)
  Cool-Down4 1:13:00 3.0 4.83
  Ditch-em2 54:00
  TEMPO [road]1 45:00
  XC RACE2 37:23 6.21(6:01) 10.0(3:44)
  running/push-ups1 27:00 3.11(8:41) 5.0(5:24)
  Fartlek1 20:42 3.0(6:54) 4.83(4:17)
  Warm-Up1 10:00
  Total20 11:39:24 47.03 75.69

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Thursday Aug 31, 2000 #

Warm-Up 2.0 mi ( / mi)

Intervals (HILL WORKOUT)

10 Hills

Cool-Down 20:00 [3]

Wednesday Aug 30, 2000 #

Warm-Up 2.0 mi ( / mi)

Intervals (MILE REPEATS)3.0 mi ( / mi)

GOAL TIME 17:45, 5:50pace/mile
Mile1=5:51, 5min rest
Mile2=5:50, 5min rest
Mile3=5:55

Cool-Down 1.0 mi ( / mi)

Tuesday Aug 29, 2000 #

Warm-Up 2.0 mi ( / mi)

Ditch-em 34:00 [3]

Cool-Down 2.0 mi ( / mi)

Monday Aug 28, 2000 #

XC RACE 18:53 [3] 5.0 km (3:47 / km)

Sunday Aug 27, 2000 #

Off/On Road 30:00 [3]

Friday Aug 25, 2000 #

TEMPO [road] 45:00 [3]

5min easy, 5min up tempo, 5min easy, 10min up tempo, 10min easy, 5min up tempo, 5min easy

Thursday Aug 24, 2000 #

Warm-Up 0.5 mi ( / mi)

TRAIL 33:00 [3] 4.0 mi (8:15 / mi)

ROAD 9:00 [3] 1.5 mi (6:00 / mi)

Wednesday Aug 23, 2000 #

Warm-Up 0.25 mi ( / mi)

XC RACE (Time Trials) 18:30 [5] 5.0 km (3:42 / km)

Not a good race, no fuel

Cool-Down 20:00 [3]

Tuesday Aug 22, 2000 #

Warm-Up 1.0 mi ( / mi)

Off/On Road 45:00 [3]

Monday Aug 21, 2000 #

ROAD 20:00 [2]

Saturday Aug 19, 2000 #

Off/On Road 38:00 [3]

Thursday Aug 17, 2000 #

Warm-Up 0.5 mi ( / mi)

TRAIL 12:00 [3] 1.5 mi (8:00 / mi)

Fartlek 20:42 [3] 3.0 mi (6:54 / mi)

mile 1 = 100s, mile 2 = 200s, mile 3 = 400s

Cool-Down 23:00 [3] 3.0 mi (7:40 / mi)

Wednesday Aug 16, 2000 #

Warm-Up 0.5 mi ( / mi)

TRAIL (easy run) 22:00 [3] 5.0 km (4:24 / km)

Intervals (Hills (6))

Tuesday Aug 15, 2000 #

Warm-Up 10:00 [3]

Intervals (4x100 - 3/4pace)0.4 km ( / km)

TRAIL (XC Course, Intevals, read) 19 [3] 5.0 km (4 / km)

mile 1 = 90% race pace, mile 2 = 30-40 sec slower than 90%, mile 3 = race pace

Intervals (2x100 - 50%, 2x100 - 75%)0.4 km ( / km)

Cool-Down 10:00 [3]

Monday Aug 14, 2000 #

Off/On Road 7.0 mi ( / mi)

I cant remember all the diffrent things that we did, but it was about 7miles +/-

Friday Aug 11, 2000 #

ROAD 1:09:00 [4] 10.0 mi (6:54 / mi)

Thursday Aug 10, 2000 #

Ditch-em 20:00 [3]

TRAIL 5.0 km ( / km)

Wednesday Aug 9, 2000 #

ROAD 3.0 mi ( / mi)

Tuesday Aug 8, 2000 #

running/push-ups (10 push-ups/1/4 mile) 27:00 [5] 5.0 km (5:24 / km)

TRAIL (easy) 15:00 [2] 2.0 mi (7:30 / mi)

Monday Aug 7, 2000 #

Off/On Road (estimated distance) 55:00 [4] 6.5 mi (8:28 / mi)

Friday Aug 4, 2000 #

ROAD 21:00 [1]

Wednesday Aug 2, 2000 #

ROAD 28:00 [1]

Tuesday Aug 1, 2000 #

ROAD 35:00 [4]

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