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Training Log Archive: AJW

In the 30 days ending Jun 30, 2009:

activity # timemileskm+ft
  Run26 59:23:37 381.0(9:21) 613.16(5:49)
  Total26 59:23:37 381.0(9:21) 613.16(5:49)

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Saturday Jun 27, 2009 #

Run 18:46:00 [3] 100.0 mi (11:16 / mi)

WS 100

Friday Jun 26, 2009 #

Run 45:00 [3] 6.0 mi (7:30 / mi)

Bike trail in Squaw Valley

Thursday Jun 25, 2009 #

Run 58:00 [3] 7.0 mi (8:17 / mi)

Escarpment

Wednesday Jun 24, 2009 #

Run 45:00 [3] 6.0 mi (7:30 / mi)

Easy run in SB

Tuesday Jun 23, 2009 #

Note

Rest day, everything coming together.

Monday Jun 22, 2009 #

Run 1:19:40 [3] 11.0 mi (7:15 / mi)

Light and quick along the beach in Santa Barbara.
C • 1

Sunday Jun 21, 2009 #

Run 1:25:00 [3] 10.0 mi (8:30 / mi)

Easy cruise through Adams Gulch

Saturday Jun 20, 2009 #

Run 59:50 [3] 9.0 mi (6:39 / mi)

Elkhorn tempo loop. Sweet! Feeling super tapered!

Friday Jun 19, 2009 #

Run 1:05:30 [3] 9.0 mi (7:17 / mi)

Final tempo. Felt really, really good. 25 meters further than last year for 30 min tempo. Killer three hiller.

Thursday Jun 18, 2009 #

Run 1:20:00 [3] 10.0 mi (8:00 / mi)

Relaxed AM run on the Sun Valley trails

Wednesday Jun 17, 2009 #

Run 1:56:30 [3] 8.0 mi (14:34 / mi)

Another Hardrock trainer. Peak 10850 with Mike. Up PK pass and thn on to the summit. Good vertical (2800ft) and nice snow scramble, boulder jumping descent.

Tuesday Jun 16, 2009 #

Run 1:41:30 [3] 12.0 mi (8:28 / mi)

Great morning tempo run in Adams Gulch. Shadyside/Citizens/Adams Gulch/Harpers. Last 1.4 miles in 9:50. Starting to feel the bounce!

Monday Jun 15, 2009 #

Run 1:15:25 [3] 9.0 mi (8:23 / mi)

Adams Gulch Harpers porkchop loop

Sunday Jun 14, 2009 #

Run 1:45:00 [3] 8.0 mi (13:07 / mi)

Hardrock trainer with Mike. Federal Gulch to Gray's peak ridge and back timber gulch. 3000 ft vertical.
C • Get after the vert!!!!!!!!! 1

Saturday Jun 13, 2009 #

Run 1:40:00 [3] 14.0 mi (7:09 / mi)

Tempo - First run on the roads in awhile. Good solid effort through Elkhorn.

Friday Jun 12, 2009 #

Run 1:48:30 [3] 12.0 mi (9:03 / mi)

Adams Gulch - Harpers to AG Trail to Citizens, Lane's etc...Felt solid

Thursday Jun 11, 2009 #

Run 54:00 [3] 7.0 mi (7:43 / mi)

Adams Gulch first taper run

Wednesday Jun 10, 2009 #

Run 4:40:00 [3] 26.0 mi (10:46 / mi)

Adams Gulch - Shadyside to Citizens to Adams Gulch big loop extended to Rooks Creek Trail and back to Warm Springs Road. Lots of climbing and descending and then hard, flat hammering at the end.

Tuesday Jun 9, 2009 #

Run 1:15:00 [3] 10.0 mi (7:30 / mi)

AM -- Adams Gulch. Harpers, Porkchop Loop

Monday Jun 8, 2009 #

Run 58:35 [3] 7.0 mi (8:22 / mi)

Adams Gulch - Sunny/Shady. Nice run. Relaxed.

Sunday Jun 7, 2009 #

Run 3:27:00 [3] 24.0 mi (8:38 / mi)

Graduation morning. Adams Gulch, Harpers, Fox Creek, North Fork Loop Counterclockwise. 2 waters 3 gels. Solid

Saturday Jun 6, 2009 #

Run 3:03:00 [3] 20.0 mi (9:09 / mi)

Adams Gulch/Fox Creek Loops. Solid and relaxed.

Friday Jun 5, 2009 #

Run 52:00 [3] 6.0 mi (8:40 / mi)

Easy Adams Gulch cruise after Carson's graduation and before awards ceremony.

Thursday Jun 4, 2009 #

Run 2:03:45 [3] 14.0 mi (8:50 / mi)

Nice run. Adams Gulch. Harper's, Adam's Gulch loop back via Citizens and Sunnyside. 35 min sauna afterward. 178 degrees.

Wednesday Jun 3, 2009 #

Run 1:16:37 [3] 10.0 mi (7:40 / mi)

AM -- Adams Gulch to Suunyside, Citizens, Shadyside. 155 HR coming back over saddle. Solid run considering volume.

Run 32:00 [3] 4.0 mi (8:00 / mi)

PM -- A mellow afternoon cruise (in the hail!) Also, 40 mins in the sauna (178 degrees!)

Tuesday Jun 2, 2009 #

Run 1:23:45 [3] 11.0 mi (7:37 / mi)

AM -- Adams Gulch. Harper's to Porkchop jct and back. Felt rested and strong on ups

Run 56:00 [3] 7.0 mi (8:00 / mi)

PM -- Relaxed run in Adams Gulch

Monday Jun 1, 2009 #

Run 31:00 [3] 4.0 mi (7:45 / mi)

Just a short spin home from work. Back to it tomorrow! Feel surprisingly good for a Monday.

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