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Training Log Archive: Timon

In the 7 days ending May 26, 2007:

activity # timemileskm+m
  Warm up/Cool down2 45:00 4.23(10:39) 6.8(6:37)
  XC Run1 40:02 5.1(7:51) 8.2(4:53) 235
  LSD1 28:10 3.73(7:33) 6.0(4:42) 40
  5km Test1 20:05 3.11(6:28) 5.0(4:01)
  Interval1 10:00 1.24(8:03) 2.0(5:00)
  Total3 2:23:17 17.4(8:14) 28.0(5:07) 275

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Thursday May 24, 2007 #

XC Run hills 39:47 [3] 6.2 km (6:25 / km) +185m 5:35 / km
shoes: Inov8 mudclaw 330

XC Run @ Braemar hill - 0930

6200/185
1c - 3947

XC Run warm up/down 15 [1] 2.0 km (8 / km) +50m 7 / km
shoes: Inov8 mudclaw 330

Cool down loop
about 2000/50

Tuesday May 22, 2007 #

5km Test race 20:05 [5] 5.0 km (4:01 / km)
shoes: adizero

5k Test @ Hammer Hill - 1930

Warm up 1.2km

1 - 0.2 - 0042[0042]
2 - 0.6 - 0129[0210]
3 - 1.0 - 0133[0343]
4 - 1.4 - 0136[0519]
5 - 1.8 - 0136[0655]
6 - 2.2 - 0137[0832]
7 - 2.6 - 0142[1014]
8 - 3.0 - 0141[1155]
9 - 3.4 - 0140[1335]
10- 3.8 - 0142[1517]
11- 4.2 - 0136[1653]
12- 4.6 - 0137[1831]
13- 5.0 - 0121[1952]

Interval 10:00 [4] 2.0 km (5:00 / km)
shoes: adizero

200/200 interval

Warm up/Cool down warm up/down 22:00 [1] 3.2 km (6:52 / km)
shoes: adizero

Warm up 1.2km
Cool down 2km

Monday May 21, 2007 #

LSD tempo 28:10 [3] 6.0 km (4:42 / km) +40m 4:33 / km
shoes: NB

1700 GAU RUN recover@V.park

Warm up 1.2km@Cbay

then
1.5km big lap lead by chiu - 1 - 0610
2 - 0740
3 - 0740
4 - 0640

Cool down 2.4km@Cbay

Total 9.6km

Warm up/Cool down warm up/down 23:00 [1] 3.6 km (6:23 / km)
shoes: NB

Warm up 1.2
Cool down 2.4

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