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Training Log Archive: schristoph

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  running6 6:02:40 41.95(8:39) 67.51(5:22)
  strength1 15:00
  Total7 6:17:40 41.95 67.51

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

running warm up/down 17:13 [3] 1.94 mi (8:52 / mi)
shoes: Brooks Ravenna 7

running intervals 32:00 [4] 3.8 mi (8:25 / mi)
shoes: Brooks Ravenna 7

2x800 race pace w/200m rest, 3x400 4s faster w/100m rest, 4x200 fast w/200m rest. 400m/600m between sets
3:18, 3:13
92, 92, 92
40, 40, 41, 38

running warm up/down 12:40 [3] 1.55 mi (8:10 / mi)
shoes: Brooks Ravenna 7

Saturday Oct 22, 2016 #

strength 15:00 [3]

10 pull up *attempts*
3x10 push ups
3x10 tricep dips
6 minute abs routine

Note
(rest day)

no run today; my coach wants us to rest for districts week

Friday Oct 21, 2016 #

running 1:05:00 [3] 7.3 mi (8:54 / mi)
shoes: Asics gel excite-4

slow and easy Pollo. Stomach did not feel good. Probably a bad idea to eat 5 hours before running

Thursday Oct 20, 2016 #

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

running race 20:54 [4] 5.0 km (4:11 / km)
shoes: Nike Zoom w 4

was not feeling it today. Coach said I might be tired from doing really hard workouts this week. First mile was 6:25 but the next 2 were WAY slower at 6:50 ish

running warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Brooks Ravenna 7

adventure cool down through the mud and thickets :)

Wednesday Oct 19, 2016 #

running 37:53 [3] 4.75 mi (7:59 / mi)
shoes: Asics gel excite-4

Easy run to park and back, 2 laps of 100 on and offs, and 3 laps on the turf.

Tuesday Oct 18, 2016 #

running warm up/down 37:00 [3] 4.5 mi (8:13 / mi)
shoes: Asics gel excite-4

running intervals 10:00 [4] 1.5 mi (6:40 / mi)
shoes: Asics gel excite-4

6x400m buildups- first 100 slow jog, next 200 race pace (24s), last 100 stride/sprint. Each 300 was about 56-57s. I felt really good the whole time and hoping I can get to 20:00!

running warm up/down 9:30 [2] 1.0 mi (9:30 / mi)
shoes: Asics gel excite-4

Monday Oct 17, 2016 #

running warm up/down 17:30 [2] 2.0 mi (8:45 / mi)
shoes: Brooks Ravenna 7

running tempo 38:00 [4] 4.0 mi (9:30 / mi)
shoes: Brooks Ravenna 7

4 circuits of: along road, up gravel hill, around and past retention pond, up hill, easy down the road, hard ~250m in the woods, easy down to the bottom of the hill to repeat

Coach told us to go at around 85%. I was on my own most of the way pacing a freshman, but I felt really good (despite this workout being usually really crappy for me), and felt like I was going a pretty hard, steady pace the whole time.

running warm up/down 22:00 [2] 2.5 mi (8:48 / mi)
shoes: Brooks Ravenna 7

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