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Training Log Archive: afrothunder

In the 31 days ending Jan 31, 2010:

activity

time

miles

Running

10:38:30

54.27

87.34

Biking

2:05:00

44.75

(2:48)

72.02

(1:44)

Total

12:43:30

99.02

159.36

0:51

0:00

» now

Saturday Jan 30, 2010 #

3 PM

Running warm up/down (Tiger Invite) 15:00 [3]
shoes: Nike Livestrong

yea...

Running race (Tiger Invite) 2:56 [5] 1.0 km (2:56 / km)
shoes: Waffle XC VII

yea...2:55.81 so i made provisionals...pred in the 8 in the process by about 0.5 seconds

Friday Jan 29, 2010 #

7 PM

Biking (Stationary) 20:00 [3] 5.45 mi (3:40 / mi)

yea...

Thursday Jan 28, 2010 #

5 PM

Running warm up/down (Practice) 15:00 [2]
shoes: Nike Livestrong

yea...

Running intervals (Practice) 13:39 [3] 3.8 km (3:36 / km)
shoes: Nike Livestrong

yea...3 x 1000 with 1 min rest then 4 x 200 with 100m rest inside schroeder...

3:45
3:38
3:38

39
39
41
39

Wednesday Jan 27, 2010 #

5 PM

Running (Practice) 47:50 [3] 6.12 mi (7:49 / mi)
shoes: Nike Livestrong

yea...good run on the thomas track...0.37 to and from the track but not sure of the total laps so im gonna play around with the distance...looks about right

Monday Jan 25, 2010 #

5 PM

Running warm up/down (Practice) 18:00 [2]
shoes: Nike Torch 3

yea...my calf was like coming out of my leg at the end...

Running intervals (Practice) 16:50 [3] 3.0 mi (5:37 / mi)
shoes: Nike Torch 3

yea...6 x broken 800s inside schroeder...first 600 at repetition pace then last 200 as a sprint...

2:45
2:45
2:50
2:50
2:50
2:50

Friday Jan 22, 2010 #

7 PM

Running warm up/down (NY Chiropractic) 15:00 [2]
shoes: Nike Livestrong

yea...150 meter track

Running race (NY Chiropractic) 3:04 [5] 1.0 km (3:04 / km)
shoes: Waffle XC VII

yea...came in third...time sucks

Running race (NY Chiropractic) 2:25 [5] 0.5 mi (4:50 / mi)
shoes: Waffle XC VII

yea...4 x 800 came in second...time sucks

Thursday Jan 21, 2010 #

3 PM

Running warm up/down (Roads) 3:56 [3] 0.53 mi (7:25 / mi)
shoes: Nike Livestrong

yea...to adrians...as in the person who didnt run with me...

Running (Roads) 36:30 [3] 5.1 mi (7:09 / mi)
shoes: Nike Livestrong

yea...pretty easy stuff...

Wednesday Jan 20, 2010 #

5 PM

Running warm up/down (Practice) 28:00 [2]
shoes: Nike Livestrong

yea...on the thomas track...5 mins of warm up, 11 mins of cooldown and 2 mins between each interval...

Running intervals (Practice) 18:39 [3] 3.0 mi (6:13 / mi)
shoes: Nike Livestrong

yea...6 x 800 with 2 mins of rest between each...the track was really icy in some parts...

3:07
3:06
3:06
3:06
3:06
3:08

Tuesday Jan 19, 2010 #

4 PM

Running (Roads) 50:41 [3] 6.83 mi (7:25 / mi)
shoes: Nike Livestrong

yea...subtracted .1 for the walking i did after the barfing i did...could have gone a lot faster

Sunday Jan 17, 2010 #

7 PM

Biking (Stationary) 15:00 [3] 6.4 mi (2:21 / mi)

yea...been doing a lot of this lately...resistance on 8/16

Friday Jan 15, 2010 #

5 PM

Running (Practice) 47:02 [3] 5.84 mi (8:03 / mi)
shoes: Nike Livestrong

yea...not even gonna try to gmap this...

...i tried...

Thursday Jan 14, 2010 #

6 PM

Biking (Stationary) 30:00 [3] 12.2 mi (2:28 / mi)

yea...resistance at 8/16...my right calf cramped really bad at 2350...my shirt could not have been more wet if i had soaked it in a bucket of water...troll that alias...

Biking warm up/down (Stationary) 5:00 [2] 1.12 mi (4:28 / mi)

yea...

Wednesday Jan 13, 2010 #

5 PM

Running (Practice) 51:52 [3] 6.5 mi (7:59 / mi)
shoes: Nike Livestrong

yea...depending on how accurate my map of the part with geoff and steve was the outside run was 5.9...then some in thomas...werd

Monday Jan 11, 2010 #

4 PM

Running warm up/down (Practice) 25:00 [3]
shoes: Nike Livestrong

yea...warm up and inbetweens and cool down...have you seen this cool new time feature???

Running intervals (Practice) 12:31 [3] 4.0 km (3:08 / km)
shoes: Nike Livestrong

yea...10 x 400s inside schroeder with one minute rest...distance was a little short...

72, 73, 73, 75, 76, 76, 76, 75, 80, 75

C • Time 3

Sunday Jan 10, 2010 #

Biking warm up/down (Stationary) 5:00 [2] 0.76 mi (6:35 / mi)

yea...

Biking (Stationary) 30:00 [3] 11.7 mi (2:34 / mi)

yea...too late to run...resistance was at 8/16

Saturday Jan 9, 2010 #

Running warm up/down (Rochester Relays) 30:00 [2]
shoes: Nike Livestrong

yea...we won cuz of our 0 points in the smr

Running race (Rochester Relays) 2:20 [5] 0.5 mi (4:40 / mi)
shoes: Waffle XC VII

yea...pr in the 8...got boxed in for the first lap...based on this i can defzorz make provs for the 1000...smr for life

Thursday Jan 7, 2010 #

Running warm up/down (Practice) 15:00 [2]
shoes: Nike Livestrong

yea...im logging this so i dont have to do vowel count...

Running intervals (Practice) 13:16 [3] 3.8 km (3:29 / km)
shoes: Nike Livestrong

yea...3 x 100 with 1 min of rest between then 4 x 200

3:40, 3:41, 3:39
35,34,33,34

Wednesday Jan 6, 2010 #

Running (Practice) 45:18 [3]
shoes: Nike Livestrong

yea...ran inside thomas...we owned...laps averaged about 2:03 and steve said it was somewhere around like 7:10 pace or something

Tuesday Jan 5, 2010 #

Running (Roads) 29:19 [3] 3.5 mi (8:23 / mi)
shoes: Nike Torch 3

yea...grilled + cheeses + tons of snow = pwned...

Running warm up/down (Roads) 4:16 [3] 0.54 mi (7:54 / mi)
shoes: Nike Torch 3

yea...

Monday Jan 4, 2010 #

Running warm up/down (Practice) 25:00 [2]
shoes: Nike Livestrong

yea...werd

Running (Practice) 11:41 [3] 3.6 km (3:15 / km)
shoes: Nike Livestrong

yea...2 x 600 then 3 x 400 then 2 x 300 then 1 x 600...ran out of time so the workout got weird at the end...

2:00, 2:00
80, 76, 78
54, 56
1:57

Saturday Jan 2, 2010 #

Running warm up/down (Hobart) 30:00 [2]
shoes: Nike Livestrong

yea...

Running race (Hobart) 5:18 [5] 1.0 mi (5:18 / mi)
shoes: Waffle XC VII

yea...tied my pr...could have done better in both but the varsity heat intimidates me...

C • You're the man!!!!! 1

Running race (Hobart) 3:07 [5] 1.0 km (3:07 / km)
shoes: Waffle XC VII

yea...slow...

Friday Jan 1, 2010 #

Biking (Stationary) 20:00 [3] 7.12 mi (2:49 / mi)

yea...didnt want to do nothing...

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