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Training Log Archive: AJW

In the 30 days ending Nov 30, 2009:

activity # timemileskm+ft
  Run28 39:24:59 281.0(8:25) 452.23(5:14)
  Total28 39:24:59 281.0(8:25) 452.23(5:14)

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Saturday Nov 28, 2009 #

Run 1:03:30 [3] 8.0 mi (7:56 / mi)

36 up and 27 down

Friday Nov 27, 2009 #

Run 1:49:00 [3] 13.0 mi (8:23 / mi)

104 up and 45 down

Thursday Nov 26, 2009 #

Run 1:47:00 [3] 13.0 mi (8:14 / mi)

102 up and 45 down

Wednesday Nov 25, 2009 #

Run 1:16:00 [3] 9.0 mi (8:27 / mi)

45 up, 31 down

Tuesday Nov 24, 2009 #

Run 2:01:00 [3] 15.0 mi (8:04 / mi)

110 up dirt rd 51 back

Monday Nov 23, 2009 #

Run 40:00 [3] 5.0 mi (8:00 / mi)

The Jizzle Mile 5:14 at Hayward Field

Sunday Nov 22, 2009 #

Run 2:13:00 [3] 14.0 mi (9:30 / mi)

NIce snowy run with Rod in Shevlin Park, Bend, OR

Run 2:13:00 [3] 14.0 mi (9:30 / mi)

Nice run through the snow in Bend with Rod

Saturday Nov 21, 2009 #

Run 1:04:20 [3] 8.0 mi (8:02 / mi)

Easy run in the snow before heading out of town

Run 1:04:00 [3] 8.0 mi (8:00 / mi)

Road slog before travel

Friday Nov 20, 2009 #

Run 1:00:07 [3] 8.0 mi (7:31 / mi)

Elkhorn tempo. Just missed an hour

Thursday Nov 19, 2009 #

Run 1:02:44 [3] 8.0 mi (7:50 / mi)

Just ran around after school

Wednesday Nov 18, 2009 #

Run 1:01:31 [3] 8.0 mi (7:41 / mi)

Town loop. Felt good

Tuesday Nov 17, 2009 #

Run 1:20:20 [3] 10.0 mi (8:02 / mi)

Ran to school

Monday Nov 16, 2009 #

Run 44:00 [3] 5.0 mi (8:48 / mi)

Took the long way home after school

Sunday Nov 15, 2009 #

Run 2:32:32 [3] 10.0 mi (15:15 / mi)

Up PK pass with Mike. Trudge through snow. Good times!

Saturday Nov 14, 2009 #

Run 1:08:40 [3] 10.0 mi (6:52 / mi)

Treadmill tempo
C • Treadmill - WTF?!?! 1

Friday Nov 13, 2009 #

Run 1:18:34 [3] 9.0 mi (8:44 / mi)

Adams Gulch. Same run as Monday. Snow.

Thursday Nov 12, 2009 #

Run 39:25 [3] 5.0 mi (7:53 / mi)

AM run through Adams Gulch. 9:30 to saddle

Run 1:00:00 [3] 7.0 mi (8:34 / mi)

PM - Track. 3 mi warm up. 1 mile with 200 meter pickups then

4x 400 (76,75,75,74)
1x 800 (2:32)

1 mi cool down

Wednesday Nov 11, 2009 #

Run 59:40 [3] 8.0 mi (7:27 / mi)

AM -- Uptempo Elkhorn loop

Tuesday Nov 10, 2009 #

Run 1:03:16 [3] 8.0 mi (7:54 / mi)

Elkhorn tempo

Monday Nov 9, 2009 #

Run 1:18:08 [3] 9.0 mi (8:41 / mi)

Adams Gulch - Picnic table, Citizen's, Shadyside. Crosslites

Sunday Nov 8, 2009 #

Run 1:11:48 [3] 9.0 mi (7:59 / mi)

Adams Gulch -- Harper's and Pork Chop

Saturday Nov 7, 2009 #

Run 1:00:00 [3] 8.0 mi (7:30 / mi)

Nice run. 3.5 mile race. 21:07

Friday Nov 6, 2009 #

Run 50:41 [3] 6.0 mi (8:27 / mi)

Ran home in the rain

Thursday Nov 5, 2009 #

Run 56:15 [3] 8.0 mi (7:02 / mi)

AM -- Blasted through Adams Gulch. Feeling surprisingly good this week. Thinking about the NF 50.
C • Do it 1

Wednesday Nov 4, 2009 #

Run 1:24:30 [3] 11.0 mi (7:41 / mi)

After school solid flattish tempo

Tuesday Nov 3, 2009 #

Run 58:40 [3] 8.0 mi (7:20 / mi)

Nice pre-dawn Adams Gulch loop. No chain

Monday Nov 2, 2009 #

Run 55:10 [3] 7.0 mi (7:53 / mi)

AM -- Elkhorn\Dollar 230's

Sunday Nov 1, 2009 #

Run 1:48:08 [3] 12.0 mi (9:01 / mi)

Excellent am cruise through Adams Gulch. Pearl Izumi's

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