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Training Log Archive: schristoph

In the 7 days ending Oct 16, 2016:

activity

time

miles

running

5:41:53

42.28

(8:05)

68.04

(5:01)

climbing

1:30:00

conditioning

12:00

Total

7:23:53

42.28

68.04

1:30

0:00

» now

Sunday Oct 16, 2016 #

running 49:00 [3] 6.3 mi (7:47 / mi)
shoes: Brooks Ravenna 7

fun run w/dos chicas @ Lake Samm st park

Saturday Oct 15, 2016 #

climbing 1:30:00 [3]
(rest day)

Coach told us not to worry about running in the [storm] today so I headed to the climbing gym with a couple buds from the team.

Friday Oct 14, 2016 #

running warm up/down 14:00 [2] 1.6 mi (8:45 / mi)
shoes: Brooks Ravenna 7

running intervals 28:00 [4] 3.4 mi (8:14 / mi)
shoes: Brooks Ravenna 7

race-simulation-type workout. "race pace" 6:24 (24s/100m)
3x800- first 200 2-3s faster than race pace, settle into race pace, 200m rest
3x600- race pace, last 200 2-3s faster, 200m rest

800s were around 3:10, 600s around 2:18. Workout felt really great and even though I'm training faster than I've raced it's intentional for getting closer to my goal of 20:00 for a 5k.

running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Brooks Ravenna 7

Thursday Oct 13, 2016 #

running 1:00:00 [3] 7.3 mi (8:13 / mi)
shoes: Brooks Ravenna 7

First time running Maple Hills!

Wednesday Oct 12, 2016 #

running warm up/down 10:30 [2] 1.1 mi (9:33 / mi)
shoes: Brooks Ravenna 7

running tempo 20:43 [3] 2.98 mi (6:57 / mi)
shoes: Brooks Ravenna 7

Last and only home meet this season. Since we have a crappy course that's not even a 5k there's no point in racing, so we just tempoed and had a blast cheering each other on during the course.

C • Nice Work 2

running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Brooks Ravenna 7

Tuesday Oct 11, 2016 #

running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Brooks Ravenna 7

5.5 mile easy team run, 2 laps of alternating 100m on/off, then 1 mile cool down on the grass (featuring a stolen ball from football of course)

conditioning 12:00 [3]

team core

Monday Oct 10, 2016 #

running warm up/down 25:00 [3] 3.2 mi (7:49 / mi)
shoes: Brooks Ravenna 7

running intervals 27:00 [4] 4.2 mi (6:26 / mi)
shoes: Brooks Ravenna 7

3x laps around Lk Boren park, I think around 1000-1100 meters? Ish?
~4:10, pretty consistent
3x strides along upper grass vehicle track, 500-ish meters
~2:50/55, felt crappy during this part

running warm up/down 11:40 [2] 1.2 mi (9:43 / mi)
shoes: Brooks Ravenna 7

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