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Training Log Archive: Doris

In the 7 days ending Aug 19:

activity # timemileskm+m
  Running4 3:30:00 19.5(10:46) 31.38(6:42)
  Strength2 2:00:00
  Total6 5:30:00 19.5 31.38

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Saturday Aug 19 #

Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ Gude loop

4 miles easy

Friday Aug 18 #

Strength 1:00:00 [3]

@ Rockville swim!

I did a CHIN UP today!!! Woo hoo!

2 x regular (dip / pushup / chin up / swing / pull up / plank)

worked in lat pull down both palm towards and palm away, bicep curls and military press.

Thursday Aug 17 #

Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ Rockville swim

4 miles treadmill easy

Wednesday Aug 16 #

Running 1:00:00 [3] 4.5 mi (13:20 / mi)
(sick) shoes: New Balance Vazee Pace (blue)

@ MC track

workout: 1.5 w/u 2x1 mile @ 7:50, 1 w/d

Humid. I'm losing focus.

First mile, first three laps at 8 min pace, then finished it off in 7:51

Second mile, I kept up slightly slower than 8 min pace for 1350 m and then stepped off the track. WTF, I couldn't run for another 250m? I think I don't want to feel like I'm dying the last bit. Rested for a bit and then ran the last 200 m.

I feel unaccomplished. Oh well. I think this is the last day I'm marking as sick. It was a long illness.



Tuesday Aug 15 #

Note
(sick) (rest day)

Monday Aug 14 #

Note
(sick)

Tomorrow 2x1 mile in 7:50. Let me know how much effort this requires. Also, do about 1.5 miles for the warm up and 1 mile for the warm down. Wed and Fri add lat pull-downs with your hands facing toward you and away from you, as well as bicep curls and military presses to the workout. Start with a weight you can do two sets of ten of, with some significant effort required. You should be working to get the tenth repetition. Easy 4 miles Thurs and Sat. 7 on Sunday at 9 min pace, though if it's hot and humid, don't worry about the time.

Strength 1:00:00 [3]
(sick)

@ Rockville swim

Added in lat pull downs / bicep curls / military press to try and get chin up. First chin ups and then pull ups.

Sunday Aug 13 #

Running 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ C&O canal.

workout was suppose to be 7 @ 9 min pace.

I struggled with pacing this. I'm still sick, it was humid. Lots of starting /stopping.

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