Training Log Archive: runjunkieIn the 1 days ending Jul 23, 2009:
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Thursday Jul 23, 2009 #
Trail run (morning) 39:45 [3] 5.0 mi (7:57 / mi)
shoes: Gel-Trail Sensor 3 (A)
Quigley easy.
Road run (track) 1:30:00 [3] 9.0 mi (10:00 / mi)
Good track session with AJW, Liv, Kitty, Brad, Bronwyn, and Jeff. Pretty much a replay of last week, just with an extra 1200.
1.5 mile warm up
1 mile with 200m stride each lap
Bleacher bounding drill (quad busting)
4 x 1200 at repeat pace w/ equal rest (4:26; 4:31; 4:28;4:28)
3x 1600 at tempo pace w/ 1 min rest (6:28; 6:32; 6:18)
800 m cool down
1.5 mile warm up
1 mile with 200m stride each lap
Bleacher bounding drill (quad busting)
4 x 1200 at repeat pace w/ equal rest (4:26; 4:31; 4:28;4:28)
3x 1600 at tempo pace w/ 1 min rest (6:28; 6:32; 6:18)
800 m cool down