Training Log Archive: NickIn the 7 days ending Nov 9, 2009:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Nov 9, 2009 #
running road/trails 43:00 [2] 7.5 km (5:44 / km) +60m 5:31 / km
slept:7.0 shoes: salomon
went for a run in the evening. thought about a short one , but felt surprisingly good after yesterday , so..enjoyed the warm evening
Sunday Nov 8, 2009 #
adv race race 3:23:00 [4] *** 29.5 km (6:53 / km) +500m 6:21 / km
slept:6.0 shoes: Adidas
another great event by GHO- raid the hammer, and another win by Foreigners ( together with William Hawkins and Laszlo Orosz ). very good pace first 2.30 h, but then we settled on a nice decent pace spiking pretty much all as a team -except at 14 - 2 min lost or so.. ( when we split i lost about 2 min total in couple of places ) dist is accurate , climb not really. since we had a "relay" during the event the total time for the team was 3.29 ( but i think i rest about 6 min while relay was ON ). about 10 min ahead of second spot ( but we did work hard for it ). nice to see many out there on a gorgeous day. too many rocks early on ( for trail running shoes - but definitely better choice then my initial plan of ice bugs ). Had been on the winning team ( spring or fall) at the raids (overall) 6 times (or maybe 7?). thanks to both of my teammates for today's performance
gym ex & stretching 4:00 [1]
Saturday Nov 7, 2009 #
running road/trails warm up/down 15:00 [1] 2.2 km (6:49 / km) +20m 6:31 / km
running road/trails intervals 3:00 [4] 0.8 km (3:45 / km)
6 sprints
Friday Nov 6, 2009 #
gym ex & stretching 5:00 [1]
biking warm up/down (indoor) 35:00 [1]
Thursday Nov 5, 2009 #
running road/trails 36:00 [2] 7.0 km (5:09 / km) +60m 4:56 / km
shoes: Nike Air
nice to go out this evening ( wet snow ).. at least i was able to get out today
gym ex & stretching 6:00 [1]
Tuesday Nov 3, 2009 #
biking warm up/down (indoor) 15:00 [1]
easy stuff