Training Log Archive: pereira661In the 7 days ending Jun 16, 2007:
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Saturday Jun 16, 2007 #
running long 1:20:00 [4] 13.0 km (6:09 / km) +350m 5:25 / km
shoes: mizuno
squad training
x-country training in braemar hill
39'17 45'30
plus 600m warm up
got stuck in the last hill in the 2nd lap, losing up to 3 mins i guess becoz i got down one spur earlier and ran some extra distance, there was more busy too. luckily i remember there is a path leading down by recognising the rocks.
got a little cramp after returning to the main path, maybe because of a sudden acceleration like last time 3 weeks ago
x-country training in braemar hill
39'17 45'30
plus 600m warm up
got stuck in the last hill in the 2nd lap, losing up to 3 mins i guess becoz i got down one spur earlier and ran some extra distance, there was more busy too. luckily i remember there is a path leading down by recognising the rocks.
got a little cramp after returning to the main path, maybe because of a sudden acceleration like last time 3 weeks ago
Thursday Jun 14, 2007 #
running 42:17 [3] 10.1 km (4:11 / km)
shoes: mizuno
10.1k run @ happy valley
7 laps plus 300m
5'28 5'50 5'51 6'00 6'01 6'05 7'02
next target: 41'30
keeping at least 5'55 per lap
7 laps plus 300m
5'28 5'50 5'51 6'00 6'01 6'05 7'02
next target: 41'30
keeping at least 5'55 per lap
running warm up/down (1700) 17:00 [1] 2.8 km (6:04 / km)
shoes: mizuno
2 big laps warming up and down
circuit 20:00 [4]
2 sets of circuit in sam choi style
Wednesday Jun 13, 2007 #
running long 45:03 [2] 8.5 km (5:18 / km) +30m 5:12 / km
shoes: mizuno
ez run in cu main campus
Tuesday Jun 12, 2007 #
running hills 47:00 [5] 6.4 km (7:21 / km) +280m 6:02 / km
shoes: mizuno
squad training
5x 220m 40s fast 3 sets
1'30 slow jog down
5x 220m 40s fast 3 sets
1'30 slow jog down
running 20:30 [2] 3.85 km (5:19 / km) +60m 4:56 / km
shoes: mizuno
warm up 2 laps
to and from the hill rep place 2.6km up60m
1 lane8 cool down
to and from the hill rep place 2.6km up60m
1 lane8 cool down
Monday Jun 11, 2007 #
running 29:03 [3] 6.1 km (4:46 / km) +150m 4:14 / km
shoes: mizuno
after a very busy weekend with 13 hrs of tuition...the training resumes...
starting with a medium-intensity run
the inter-u x-country lap w/o the first and final lap in the track, adding back 400m on pavement.
taking the uphill part easy
starting with a medium-intensity run
the inter-u x-country lap w/o the first and final lap in the track, adding back 400m on pavement.
taking the uphill part easy
running 20:00 [2] 3.9 km (5:08 / km)
shoes: mizuno
today's plan was originally 10km on track.
yet the field closed after lap 7
3,15km(lane 8) 14'20
another 750m is warming-down
yet the field closed after lap 7
3,15km(lane 8) 14'20
another 750m is warming-down