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Training Log Archive: AliC

In the 1 days ending Oct 13, 2011:

activity # timemileskm+m
  Running1 58:51 7.38(7:58) 11.88(4:57) 84
  Strength1 7:00
  Drills1 5:05 0.38(13:29) 0.61(8:22)
  Total2 1:10:56 7.76 12.49 84
  [1-5]1 1:02:49

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Th

Thursday Oct 13, 2011 #

11 AM

Running warm up/down 10:35 intensity: (46 @0) + (7:40 @1) + (2:09 @2) 1.27 mi (8:19 / mi)
ahr:122 max:145

Drills warm up/down 5:05 intensity: (2:43 @1) + (2:22 @2) 0.38 mi (13:29 / mi)
ahr:129 max:149

Running intervals 36:03 intensity: (21 @0) + (3:21 @1) + (15:22 @2) + (6:52 @3) + (8:50 @4) + (1:17 @5) 4.85 mi (7:26 / mi) +23m 7:20 / mi
ahr:151 max:179

Track! With the noonies! Wow, that's been forever and ever. Since before WOC?

12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.

Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.

Running warm up/down 12:13 intensity: (1:43 @1) + (10:24 @2) + (6 @3) 1.26 mi (9:41 / mi) +61m 8:25 / mi
ahr:137 max:155

8 PM

Strength 7:00 [0]

Soo didn't feel like this, was after dinner out with colloquium speaker, but buckled down, push ups don't do themselves...
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips

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