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Training Log Archive: afrothunder

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running28 17:16:00 149.97(6:54) 241.35(4:18)
  Steeplechase3 40:04 5.71(7:01) 9.2(4:21)
  Weight Lifting2 20:00
  Biking1 15:00 5.11(2:56) 8.22(1:49)
  Total28 18:31:04 160.79 258.77

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Saturday Apr 30, 2011 #

4 PM

Running (Roads) 52:32 [3] 7.5 mi (7:00 / mi)
shoes: Nike Air Pegasus + 27 #2

yea...didnt know how long everyone was going today

Friday Apr 29, 2011 #

6 PM

Running race (Brighton Relays) 4:55 [5] 1.0 mi (4:55 / mi)
shoes: Nike Zoom Victory XC

yea...4 x 1600...went out in 70...we won

Running warm up/down (Brighton Relays) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27 #2

yea...around
8 PM

Running race (Brighton Relays) 10:50 [5] 2.0 mi (5:25 / mi)
shoes: Nike Zoom Victory XC

yea...2 x 2mile with geoff...all of my laps were basically 80 except for the second lap...it was 88 cuz i didnt realize how slow the kendall kid was going...geoff ran 9:59 so we won

Thursday Apr 28, 2011 #

5 PM

Running (Practie) 36:23 [3] 5.0 mi (7:17 / mi)
shoes: Nike Air Pegasus + 27 #2

yea...there is a fly in here and its mad annoying...and i have no idea where we ran anymore

Wednesday Apr 27, 2011 #

5 PM

Running warm up/down (Canandaigua) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27 #2

yea...i need some better letters in word with friends...

Running race (Canandaigua) 5:04 [3] 1.0 mi (5:04 / mi)
shoes: Nike Zoom Victory XC

yea...going for places not time :D

Running race (Canandaigua) 11:09 [3] 2.0 mi (5:34 / mi)
shoes: Nike Zoom Victory XC

yea...well this is awkward

Running race (Canandaigua) 2:19 [3] 0.5 mi (4:38 / mi)
shoes: Nike Zoom Victory XC

yea...that last 100 was like hitting a wall

Tuesday Apr 26, 2011 #

5 PM

Running (Practice) 37:19 [3] 5.19 mi (7:11 / mi)
shoes: Nike Air Pegasus + 27 #2

yea...actually my fifth pair of pegs for those of you keeping score at home

Monday Apr 25, 2011 #

5 PM

Running warm up/down (Practice) 25:00 [3] 3.25 mi (7:42 / mi)
shoes: Nike Air Pegasus + 27

yea...i didnt play wow this spring break...

Running (Practice) 16:18 [3] 3.0 mi (5:26 / mi)
shoes: Nike Air Pegasus + 27

yea...2 x (1200 @ T, 800 @ I, 400 @ R) in dat rain
4:20, 2:38, 71
4:21, 2:39, 69

Saturday Apr 23, 2011 #

10 AM

Running warm up/down (Practice) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...all inclusive

Running (Practice) 12:28 [3] 2.5 mi (4:59 / mi)
shoes: Nike Air Pegasus + 27

yea...200 (800 meter race pace), 400 (R), 600 (R), 800 (3200 meter race pace) ladder up then back down with full recovery
36, 72, 1:48, 2:41, 2:40, 1:48, 70, 33

Friday Apr 22, 2011 #

5 PM

Running (Roads) 1:04:20 [3] 9.3 mi (6:55 / mi)
shoes: Nike Air Pegasus + 27

yea...logging this run in two parts to see the pace

Running (Roads) 24:35 [3] 3.54 mi (6:57 / mi)
shoes: Nike Air Pegasus + 27

yea...into the wind and after a bathroom break

Thursday Apr 21, 2011 #

5 PM

Running (Roads) 45:21 [3] 6.87 mi (6:36 / mi)
shoes: Nike Air Pegasus + 27

yea...saw 2 red mustangs...neither were saif

Wednesday Apr 20, 2011 #

3 PM

Running warm up/down (Webster Invite) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...at penfield

Steeplechase race (Webster Invite) 11:04 [5] 3.0 km (3:41 / km)
shoes: Waffle XC VII

yea...ran pretty well, jumped every steeple...i know i can break 1100 and geoff won!!!

Running race (Webster Invite) 2:15 [5] 0.5 mi (4:30 / mi)
shoes: Nike Zoom Victory XC

yea...i thought it was 2:13 or 2:14 but this is what coach said...went out in 70 with everyone else then passed most people the second lap...the second turn was so windy

Tuesday Apr 19, 2011 #

10 AM

Running (MIT) 42:00 [3] 6.0 mi (7:00 / mi)
shoes: Nike Air Pegasus + 27

yea...bridge loop ftw
C • Which Circuit? 2

Monday Apr 18, 2011 #

12 PM

Running (Boston Marathon) 6:40 [3] 0.82 mi (8:08 / mi)
shoes: Nike Air Pegasus + 27

yea...jumped in the marathon near the end and finished like a bo$$...actually mapped the finish now...my previous guess was pretty good
C • Interesting 4

Running (Boston) 10:52 [3] 1.45 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...trying to find a good spot to jump in...the final water stop was ridiculous...cups covering the road as far as the eye could see

Saturday Apr 16, 2011 #

5 PM

Running (Roads) 16:31 [3] 2.39 mi (6:55 / mi)
shoes: Nike Air Pegasus + 27

yea...after the biking

Biking (Stationary) 15:00 [3] 5.11 mi (2:56 / mi)

yea...resistance on 8/16

Friday Apr 15, 2011 #

5 PM

Running (Practice) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...asdf

Steeplechase (Practice) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...hurdlin the barriers fo real

Thursday Apr 14, 2011 #

5 PM

Running (Practice) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...where the hood at

Running (Practice) 15:50 [3] 3.0 mi (5:17 / mi)
shoes: Nike Air Pegasus + 27

yea...6 x 800 at I with the same time as rest...
2:45, 2:39, 2:41, 2:36, 2:38, 2:31

Wednesday Apr 13, 2011 #

5 PM

Running (Practice) 44:22 [3] 5.82 mi (7:37 / mi)
shoes: Nike Air Pegasus + 27

yea...not entirely sure of this cuz i forget which hoods we took...seems too slow

Tuesday Apr 12, 2011 #

6 PM

Running warm up/down (Thomas Meet) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...cloudy

Running race (Thomas Meet) 10:37 [5] 2.0 mi (5:18 / mi)
shoes: Nike Zoom Victory XC

yea...pr so did well based on time but did poorly based on place cuz i came in fourth...its gonna be difficult for me to score points...

Running race (Thomas Meet) 2:17 [5] 0.5 mi (4:34 / mi)
shoes: Nike Air Pegasus + 27

yea...i mean i guess thats cool
C • One second 2

Monday Apr 11, 2011 #

5 PM

Running (Practice) 42:31 [3] 5.6 mi (7:36 / mi)
shoes: Nike Air Pegasus + 27

yea...too windy son

Saturday Apr 9, 2011 #

5 PM

Running (Roads) 46:16 [3] 6.87 mi (6:44 / mi)
shoes: Nike Air Pegasus + 27

yea...season 2 is harder

Friday Apr 8, 2011 #

7 PM

Running warm up/down (Newark Relays) 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Nike Air Pegasus + 27

yea...remember that time i did steeple...cuz i certainly dont

Running race (Newark Relays) 2:11 [5] 0.5 mi (4:22 / mi)
shoes: Nike Air Pegasus + 27

yea...in the 4 x 8

Thursday Apr 7, 2011 #

5 PM

Running (Practice) 11:00 [3] 1.5 mi (7:20 / mi)
shoes: Nike Air Pegasus + 27

yea...on the track

Steeplechase (Practice) 14:00 [3] 1.85 mi (7:34 / mi)
shoes: Nike Air Pegasus + 27

yea...been a long time since i last used this category...felt confident going over the barriers and i hope to get out of the water in one step tomorrow

Wednesday Apr 6, 2011 #

5 PM

Running warm up/down (Practice) 25:00 [3] 3.25 mi (7:42 / mi)
shoes: Nike Air Pegasus + 27

yea...woah

Running (Practice) 11:24 [3] 2.06 mi (5:32 / mi)
shoes: Nike Air Pegasus + 27

yea...hurdle version of the 5 x 700 at 800 time workout in preparation for the steeple on friday...the hurdle ones were in lane 6 starting at the 200 so im putting those ones as 650 m...shooting for 2:10...
2:15, 2:15, 2:16, 2:29(raised the hurdles), 2:09(flat)
C • Lane 6 2

Weight Lifting (Practice) 5:00 [3]

yea...with J.R.

Tuesday Apr 5, 2011 #

5 PM

Running (Practice) 45:01 [3] 6.04 mi (7:27 / mi)
shoes: Nike Air Pegasus + 27

yea...want the new pegs

Monday Apr 4, 2011 #

5 PM

Running warm up/down (Practice) 27:00 [3] 3.5 mi (7:43 / mi)
shoes: Nike Air Pegasus + 27

yea...woah

Running (Practice) 4:29 [3] 1.0 mi (4:29 / mi)
shoes: Nike Air Pegasus + 27

yea...4 x 200 at R before and after the thousands...
34, 35, 33, 34, 36, 33, 32, 32

Running (Practice) 14:10 [3] 4.0 km (3:33 / km)
shoes: Nike Air Pegasus + 27

yea...4 x 1000 at T...
3:33, 3:34, 3:30, 3:33

Weight Lifting (Practice) 15:00 [3]

yea...i failed

Sunday Apr 3, 2011 #

5 PM

Running (Roads) 20:41 [3] 2.71 mi (7:38 / mi)
shoes: Nike Air Pegasus + 27

yea...didnt want to not run but didnt want to run so i went real easy

Saturday Apr 2, 2011 #

10 AM

Running long (Practice) 1:00:17 [3] 8.45 mi (7:08 / mi)
shoes: Nike Air Pegasus + 27

yea...solid

Friday Apr 1, 2011 #

5 PM

Running warm up/down (Practice) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...my calves hurted

Running (Practice) 11:03 [3] 2.37 mi (4:39 / mi)
shoes: Nike Air Pegasus + 27

yea...4 x 200, 2 x 400, 600, 2 x 400, 4 x 200 at R with a 200 every 2 mins, a 400 every 4 mins and 4 mins recovery after the 600...
34, 35, 36, 35, 71, 72, 1:49, 70, 69, 34, 33, 33, 32

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