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Training Log Archive: schristoph

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  running7 7:32:39 54.26(8:20) 87.33(5:11)
  conditioning4 1:03:00
  Total7 8:35:39 54.26 87.33

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Sunday Sep 17, 2017 #

running 59:55 [3] 12.0 km (5:00 / km)
shoes: Asics excite4 3

Easy Second Bench with Gabe and Alex

conditioning 12:00 [3]

4x routine of lunges, pushups, crunches, squats, tricep dips

Saturday Sep 16, 2017 #

running warm up/down 22:00 [2] 4.2 km (5:14 / km)
shoes: Asics excite4 3

running race 19:55 [5] 5.0 km (3:59 / km)
shoes: Nike rival MD 7

Finally broke 20!!! + first running medal!
I felt really good in the first mile. The clock had the boys' time on it (I'm pretty sure I wasn't running 11 minute splits) but some woman yelled 6:05 to her runner near me, so that's my best guess. It was fast but not tiring. The second mile I feel like I could have pushed harder- I was tired but not exhausted. Tried taking it easier up the hill with the idea of passing people on the way down, but everyone was going just as fast on the way down, so the second hill I hauled on the way up. Going down hill 2 my stomach dropped and I was struggling to sprint after 2nd and 3rd, but it went away in a minute. Based on people yelling I think mile 2 was my most even mile ~6:25, but that means my last mile was wayy slow, even though it felt the hardest. Weird that even though I was slowing down I gained a few places.. Overall satisfied, not a 19:40 but then again it's the first race.

running warm up/down 33:00 [1] 5.5 km (6:00 / km)
shoes: Asics excite4 3

Friday Sep 15, 2017 #

running 40:49 [3] 8.01 km (5:06 / km)
shoes: Asics excite4 3

Park and back, 4 strides, grass laps. Beautiful day

Thursday Sep 14, 2017 #

running intervals 1:04:00 [4] 13.0 km (4:55 / km)
shoes: Asics excite4 3

Workout was 800, 600, 600, 400, 400 at about the same pace we did the 800s workout last week, so I was going about 3:06-3:08 pace/800. Felt great the whole time, stomach didn't but it didn't affect my running, stayed under my goal splits every time

conditioning (core) 6:00 [3]

conditioning (knee strengthening) 15:00 [3]

My knee feels great!! I'll see how it feels racing on Saturday and decide whether continue/discontinue exercising it.

Wednesday Sep 13, 2017 #

running 1:13:00 [2] 14.62 km (5:00 / km)
shoes: Asics excite4 3

Easy Jimi with Nick and Brigitte, ran w/ coach on the way back. Felt smooth, easy pace but not super slow. I feel stronger and alot more comfortable doing longer runs, accrediting it to actually trying to train this year

conditioning (core) 5:00 [3]

quick planks

Tuesday Sep 12, 2017 #

running tempo 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Asics excite4 3

Last first meet :'( Plan was to tempo because our course SUCKS and it's near impossible to PR even with it being only 2.9 miles, I didn't even look at pace but just went by feel, pushing on the baseball fields and paved parts, slowing down a little on the gravel and windy parts. Felt great, led the whole race, about halfway through my stomach was like nope and around 2 miles it hurt so bad I had to slow wayyyy down for about a minute (at least I was in the woods out of sight...)

Monday Sep 11, 2017 #

running 1:15:00 [3] 13.0 km (5:46 / km)
shoes: Asics excite4 3

Pre meet easy day. Ran the course, drills, some strides, then did 4 extra with coach.

conditioning (core/pushups) 15:00 [3]

Pyramid core is kinda tough when your mom's tryna talk to you

conditioning (knee strengthening) 10:00 [1]

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