Sunday Aug 3 |
 | road run warm up/down 25:00 [3] 5 km (5:00 / km) +60m 4:43 / km | |
| slept:8.5 shoes: Puma - Narabota XC Green |
| From Kanawauke Circle to start and back to parking lot along 7 Lakes Drive |
| Orienteering (contol place/pickup) 57:40 [2] **** 5 km (11:32 / km) +200m 9:37 / km | |
| spiked:15/15c shoes: Puma - Narabota XC Green |
| Pole Prook Map |
| Orienteering intervals 19:00 [4] **** 2.8 km (6:47 / km) +90m 5:51 / km | |
| spiked:3/3c shoes: Puma - Narabota XC Green |
| Ran 3 out of 10 intervals - felt tired |
Saturday Aug 2 |
| trail run intervals (4x1150up/650) 50:32  11 km (4:36 / km) +160m 4:17 / km | |
| ahr:151 max:160 slept:8.0 shoes: Adidas Supernova Light 6 |
| Intervals in Forest Park: 4:30, 4:31, 4:30, 4:31 |
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| C • Hi Greg 2 |
Friday Aug 1 |
| road run 38:38  7.9 km (4:53 / km) +65m 4:42 / km | |
| slept:8.0 shoes: Asics Gel-Kahana trail |
| felt better running today, humidity is down |
Thursday Jul 31 |
| road run (commute) 36:39 [3] 7.9 km (4:38 / km) +35m 4:32 / km | |
| slept:8.5 shoes: Adidas Supernova Light 6 |
| hot and humid |
Wednesday Jul 30 |
| strength workout (2x5x20) 20:00 [1] | |
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Tuesday Jul 29 |
| road run warm up/down 28:34  5.6 km (5:06 / km) +65m 4:49 / km | |
| ahr:146 max:155 slept:8.5 weight:149lbs shoes: Adidas Boston |
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| repetitions intervals (5x100/100+5x200/200) 15:26  3.1 km (4:59 / km) | |
| ahr:154 max:164 shoes: Adidas Boston |
| 19.2-20.1 / 39 - 42 + 39.4-40.7 / 1:18 - @ Victory Field |
| stretching warm up/down 10:00 [0] | |
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Monday Jul 28 |
| trail run 52:26  11 km (4:46 / km) +160m 4:27 / km | |
| ahr:151 max:165 slept:8.0 weight:148.5lbs shoes: Nike Air Pegasus 2006 |
| 4 loops in Forest Park: 8:36 (148), 8:23 (152), 8:26 (154), 8,04 (157) legs did not have good response to effort today, but I can not say I felt tired. Warm ~80+ and humid. Lost 2.5 lbs in 52 min. |
| stretching warm up/down (legs & back) 15:00 [0] | |
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