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Training Log Archive: PZakrevski

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Cross Country4 4:45:00
  Cross Country Meet1 17:21 3.11(5:35) 5.0(3:28)
  Total5 5:02:21 3.11 5.0

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Saturday Oct 8, 2016 #

Cross Country Meet 17:21 [3] 5.0 km (3:28 / km)

New PR, at Thompson Park A little disappointed because I didin't pace the race correctly and slowed down to much at the end, lost about 20 seconds just from that.

Friday Oct 7, 2016 #

Cross Country 1:00:00 [3]

Practice:
- basic warmups
- 3 mile run - 8:00 min pace - low intensity
- 100 m strides
- cool down stretches

(Meet Tomorrow)

Wednesday Oct 5, 2016 #

Cross Country 30:00 [3]

Practice:
- basic warmups
- Race 5k but treated as a tempo run
- 1st mile: 6:00
- 2nd mile: 5:55
- 3rd mile: 5:45
- cool down stretches

Tuesday Oct 4, 2016 #

Cross Country 1:30:00 [3]

Practice:
- basic warmups
- 4 mile run - 7:30 pace - lo intensity
- 2 x 100 meter strides
- cool down stretches

Monday Oct 3, 2016 #

Cross Country 1:45:00 [3]

Practice:
- basic warmups
- 1200 meter X 3 - 3:50 min - high intensity
- 400 meter X 3 - 1:08 min - high intensity
- Cool down jog
- cool down stretches

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