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Training Log Archive: z-man

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Cross-training14 11:00:00
  Running13 8:30:36 57.74(8:51) 92.93(5:30) 967
  1 30:02 3.64(8:16) 5.85(5:08) 136
  Total27 20:00:38 61.38 98.78 1103

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Monday Jul 31, 2017 #

7 PM

Running 35:23 [3] 7.77 km (4:33 / km) +74m 4:21 / km

Sunday Jul 30, 2017 #

Cross-training 30:00 [3]

Squats, dips, pull-ups, house cleaning...

Saturday Jul 29, 2017 #

Note

Absolutely stunning high jump competition https://youtu.be/QpSVG94-PIs
6 PM

Running 28:20 [4] 5.87 km (4:50 / km) +129m 4:21 / km

A much better run than in the past month or so. Shaved about one and a half minute over this part of the loop. Am also down to 78kg from high of just over 80kg in month of May. Ideally would like to be around 75kg or so before the US Champs depending on how much I am able to skip the gym workouts. I am dangerous! :)

Friday Jul 28, 2017 #

Cross-training 1:00:00 [3]

Gym at work..

Thursday Jul 27, 2017 #

7 PM

Running 1:08:34 [2] 9.41 km (7:17 / km) +87m 6:58 / km

Tuesday Jul 25, 2017 #

Cross-training 15:00 [3]

Squats, dips, etc..
7 PM

Running 22:35 [3] 4.32 km (5:13 / km) +16m 5:08 / km

Same hills workout as last week.

Monday Jul 24, 2017 #

Cross-training 1:00:00 [3]

In the gym at work.

Sunday Jul 23, 2017 #

5 PM

Running 36:19 [3] 7.21 km (5:02 / km) +103m 4:42 / km

Went back to the trail around my old hood. About third of it succumberred to negelet due to lack of use :(
C • heat tolerance 2

Friday Jul 21, 2017 #

Cross-training 1:00:00 [3]

In gym at work..

Thursday Jul 20, 2017 #

8 PM

Running 1:06:23 [2] 9.59 km (6:55 / km) +88m 6:37 / km

Easy jog with Sasha at sunset.
C • Training 4

Wednesday Jul 19, 2017 #

Cross-training 45:00 [3]

At home gym...

Tuesday Jul 18, 2017 #

Cross-training 20:00 [3]

3 sets of front and back squats with a barbell.
8 PM

Running 17:51 [3] 3.52 km (5:04 / km) +19m 4:56 / km

Moderate hill intervals around the hood.

Monday Jul 17, 2017 #

Cross-training 1:00:00 [3]

Sunday Jul 16, 2017 #

1 PM

Running 1:02:27 [3] 13.69 km (4:34 / km) +88m 4:25 / km

Thursday Jul 13, 2017 #

Cross-training 1:00:00 [3]

Wednesday Jul 12, 2017 #

8 PM

Running 35:30 [3] 7.73 km (4:36 / km) +75m 4:23 / km

Monday Jul 10, 2017 #

Cross-training 1:00:00 [3]

Sunday Jul 9, 2017 #

1 PM

Running 42:15 [3] 7.97 km (5:18 / km) +186m 4:45 / km

Saturday Jul 8, 2017 #

Cross-training 50:00 [3]

Friday Jul 7, 2017 #

Running 15:28 [3] 2.9 km (5:20 / km)

Cross-training 20:00 [3]

Legs strength - back and front squats with a barbel.

Thursday Jul 6, 2017 #

Cross-training 1:00:00 [3]

Wednesday Jul 5, 2017 #

6 PM

Running 48:43 [3] 6.35 km (7:40 / km) +37m 7:27 / km

Running around the hood with Sasha and occasionally playing the Freeze! https://www.youtube.com/watch?v=YOnapjUHyeE

Tuesday Jul 4, 2017 #

6 PM

Running 30:48 [3] 6.59 km (4:40 / km) +65m 4:27 / km

Monday Jul 3, 2017 #

Cross-training 1:00:00 [3]

In the gym at work. Rowing machine, core, + other useful things...

Sunday Jul 2, 2017 #

3 PM

30:02 [3] 5.85 km (5:08 / km) +136m 4:36 / km

Classic Champs, my most favorite format, is only 4 months away. Time to get back into shape...
C • Yes!! 5

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