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Training Log Archive: runjunkie

In the 31 days ending Aug 31, 2011:

activity

time

miles

+ft

Trail run

16:51:17

94.4

(10:43)

151.92

(6:39)

12600

Road run

1:45:00

14.1

(7:27)

22.69

(4:38)

Total

18:36:17

108.5

(10:17)

174.62

(6:24)

12600

3:54

0:00

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Wednesday Aug 31, 2011 #

Trail run 53:17 [3] 5.75 mi (9:16 / mi) +1300ft 7:38 / mi
shoes: MT100

Carbo, starting at Park n Ride. First quarter of the climb pretty labored (probably from the skate yesterday) but really loosened up and had a good climb. 27:08, season best. Easy down. Then walk back to car. Things felt good.

C • Nice work 2

Tuesday Aug 30, 2011 #

Note

Skated home from south Bellevue. Stiff headwind.

Monday Aug 29, 2011 #

Road run 31:00 [3] 4.25 mi (7:18 / mi)
shoes: MT100

A little leg stretching after yesterday's strange run. 1 mile wu, then 3 miles with easy curves, strides on straights. 7 min pace. .25 cd. Middle School track during soccer practice. Felt good.

Sunday Aug 28, 2011 #

Trail run 2:40:00 [3] 16.0 mi (10:00 / mi) +3200ft 8:24 / mi

Starting at River Ranch Rd: Baldy/Cold Springs loop. Total suffer-fest. Don't know why. Maybe a bit under the weather. 1:07 climb. Slog on descent. Didn't drink enough.

C • Bummer 1

Thursday Aug 25, 2011 #

Trail run 1:15:00 [3] 7.5 mi (10:00 / mi)
shoes: MT100

1 mile wu
3 x grandstand plyos;
4 x 1600 w/ 1 min rest; 6:33; 6:36; 6:36; 6:35. Met marks (6:38).
1 mile cd.
To/from home.
Heat made things tough.

Tuesday Aug 23, 2011 #

Trail run 51:00 [3] 6.0 mi (8:30 / mi)
shoes: Wildcat Green (B)

Toe from home. Slow to warm up. Knee a little wonky - more than usual. Would love it to hold together for a fall half.

Monday Aug 22, 2011 #

Note

60 minutes easy MTB. Fun.

Saturday Aug 20, 2011 #

Road run 41:00 [3] 5.25 mi (7:49 / mi)
shoes: MT100

Yakima Greenway. Legs feeling heavy. Beautiful morning.

Thursday Aug 18, 2011 #

Road run 33:00 [3] 4.6 mi (7:10 / mi)
shoes: MT100

Solo 5000m on the track. 18:36.95. 6 min pace. Pretty pleased, even if sea level. 200m @ 0:46, 1600 @ 6:05, 1600 @ 5:57, 1600 @ 5:47. Legs a little heavy from the start.

Warmup 2000m; cool down 400m

Tuesday Aug 16, 2011 #

Trail run 50:00 [3] 5.0 mi (10:00 / mi)
shoes: MT100

Track in SEA. Have to love sea level.

1m wu
5x1200 half-time rest.
4:19, 4:21, 4:18, 4:16, 4:11.
800m cd (antsy kids)

Saturday Aug 13, 2011 #

Trail run 3:54:00 [3] 18.0 mi (13:00 / mi) +4000ft 10:44 / mi
shoes: Wildcat Green (B)

Great outing around prairie, norton, and miner lakes with T, Brad, and guest star AJW. Little tired today but a lot of fun.

Tuesday Aug 9, 2011 #

Trail run 50:00 [3] 5.5 mi (9:05 / mi) +1300ft 7:26 / mi
shoes: MT100

Still tired from Alice Lake. Tough climb for a 28:00. Easy down.

Sunday Aug 7, 2011 #

Trail run 3:54:00 [3] 18.7 mi (12:31 / mi) +2800ft 10:58 / mi
shoes: Wildcat Green (B)

CCW Toxaway/Alice Loop from Petit TH. Measured effort; felt good. Time includes photo-time; pretty happy with how things went. Creeks still flowing deep. Good number of people - don't think I've ever done it in the high season. First time CCW. Think I liked it better than CW.

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