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Training Log Archive: AJW

In the 31 days ending Oct 31, 2009:

activity

time

miles

+ft

Run

29:04:29

215.0

(8:07)

346.01

(5:03)

Total

29:04:29

215.0

(8:07)

346.01

(5:03)

3:00

0:00

» now

Saturday Oct 31, 2009 #

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

Track session. 9am.
4 mile warm-up
2x800 (2:39, 2:38)
4x400 (75,75,75,74)
6x200 (36, 36, 36, 36, 36, 35)
8x100 (17 all)

This was a good workout. Back on track.

Friday Oct 30, 2009 #

Run 1:02:00 [3] 8.0 mi (7:45 / mi)

AM - Up tempo Elkhorn loop

Thursday Oct 29, 2009 #

Run 1:13:10 [3] 10.0 mi (7:19 / mi)

Up tempo AM run. Elkhorn loop extended.

Wednesday Oct 28, 2009 #

Run 50:36 [3] 6.0 mi (8:26 / mi)

Relaxed am run Adams Gulch

Tuesday Oct 27, 2009 #

Run 1:01:00 [3] 8.0 mi (7:37 / mi)

Pre-dawn jaunt in Adams Gulch

Monday Oct 26, 2009 #

Run 42:00 [3] 5.0 mi (8:24 / mi)

Relaxed AM run.

Sunday Oct 25, 2009 #

Run 59:20 [3] 8.0 mi (7:25 / mi)

Tempo in Boise. Now, a solid week back home

Saturday Oct 24, 2009 #

Run 1:30:00 [3] 12.0 mi (7:30 / mi)

Nice run back from soccer fields

Friday Oct 23, 2009 #

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

Relaxed cruiser

Thursday Oct 22, 2009 #

Run 50:00 [3] 6.0 mi (8:20 / mi)

Sun Valley trails after school

Wednesday Oct 21, 2009 #

Run 38:00 [3] 5.0 mi (7:36 / mi)

Quick run in the rain before leaving Seattle. Time to get back to altitude.

Tuesday Oct 20, 2009 #

Run 59:00 [3] 8.0 mi (7:22 / mi)

Same as yesterday

Monday Oct 19, 2009 #

Run 59:00 [3] 8.0 mi (7:22 / mi)

Nice roady along Lake washington

Sunday Oct 18, 2009 #

Run 2:40:00 [3] 15.0 mi (10:40 / mi)

Great run with Justin on Tiger Mt in Seattle

Saturday Oct 17, 2009 #

Run 1:27:40 [3] 12.0 mi (7:18 / mi)

Same run as yesterday. Felt better

Friday Oct 16, 2009 #

Run 1:28:43 [3] 12.0 mi (7:24 / mi)

Nice road loop

Sunday Oct 11, 2009 #

Run 3:00:00 [3] 14.0 mi (12:51 / mi)

Baldy with Carson. Up, around, down

Friday Oct 9, 2009 #

Run 50:00 [3] 7.0 mi (7:09 / mi)

Friday afternoon happy hour run. 4 miles at tempo, 6:50, 6:40, 6:30, 6:20

Thursday Oct 8, 2009 #

Run 58:00 [3] 8.0 mi (7:15 / mi)

Steady cruiser on xc course with a harder 5k in the middle.

Wednesday Oct 7, 2009 #

Run 56:00 [3] 8.0 mi (7:00 / mi)

3 mile warm-up/3mile cool down

8x400 77, 78, 76, 77, 77, 78, 77, 76
4x200 36, 37, 37, 35

Felt a little better than last week. Really nice to have Hank "The" Dart there.

C • Great tips 1

How lame is this? Day after puking my guts out and calling in sick at work for the first time in 8 years I had to drive the MS kids to soccer in Wendell and had 20 mins for a run. So, I ran 7 mins to the HS track, did 4x 400 with 1 min rests and ran back to the game in time for the kickoff.
Splits: 90, 84, 81, 76 it was an old skool 440 yd track

C • Old skool 1

Sunday Oct 4, 2009 #