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Training Log Archive: dersu

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  Jogging6 5:49:00 30.84(11:19) 49.63(7:02) 244
  Running6 3:10:20 22.03(8:38) 35.45(5:22) 300
  Weightlifting2 20:00
  Swimming1 15:00
  Total7 9:34:20 52.87 85.08 544

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MoTuWeThFrSaSu

Sunday May 3, 2009 #

Jogging (trail) 50:00 [1] ** 4.0 mi (12:30 / mi) +66m 11:53 / mi
ahr:123 max:143 shoes: Mick Joggers

Saturday May 2, 2009 #

Jogging 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Free 3.0 13

Running hills (fartlek) 20:00 [3] 2.0 mi (10:00 / mi) +50m 9:17 / mi
shoes: Hallo'en Waffle Racers

Weightlifting (medium) 10:00 [3]

Swimming 15:00 [1]

Friday May 1, 2009 #

Jogging 12:00 [1] 1.0 mi (12:00 / mi)

Jogging 1:00:00 [1] * 5.5 mi (10:55 / mi)
shoes: Free 3.0 13

Jogging warm up/down 35:00 [1] 3.04 mi (11:31 / mi)
shoes: White NB 205 pair 1

Running intervals (treadmill) 21:20 [4] 2.8 mi (7:37 / mi)
ahr:160 max:179 shoes: White NB 205 pair 1

including 4x800m at 5k pace

Thursday Apr 30, 2009 #

Running 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Hallo'en Waffle Racers

progression

Wednesday Apr 29, 2009 #

Jogging 35:00 [1] 3.3 mi (10:36 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down 40:00 [2] * 4.0 mi (10:00 / mi) +150m 8:57 / mi
shoes: White Waffle Racers

Running hills (fartlek) 27:30 [4] 6.0 km (4:35 / km) +250m 3:48 / km
ahr:151 max:182 shoes: White Waffle Racers

including 3 x dark side.
(Didn't hit the times (or the HR) that I did a month ago)

Tuesday Apr 28, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi) +20m 12:07 / mi
shoes: Free 3.0 13

Jogging warm up/down (track) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Fancy spikes

drills and sprints

Weightlifting (medium) 10:00 [3]

something new

Monday Apr 27, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +8m 11:43 / mi
shoes: White NB 205 pair 3

Running (treadmill) 26:30 [2] 3.0 mi (8:50 / mi)
shoes: White NB 205 pair 3

progression

Running 40:00 [1] 4.0 mi (10:00 / mi)
shoes: Free 3.0 13

Another lilac loop

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