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Training Log Archive: AJW

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Run28 56:36:47 368.0(9:14) 592.24(5:44) 13801
  Total28 56:36:47 368.0(9:14) 592.24(5:44) 13801

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Thursday Mar 31, 2011 #

Run 1:41:00 [3] 11.0 mi (9:11 / mi)
ahr:141 shoes: Crosslite 2.0

3xcarbo am
20:00/12:00
20:00/12:00
19:30/11:30
Felt good.

Wednesday Mar 30, 2011 #

Run 1:45:00 [3] 11.0 mi (9:33 / mi)
ahr:140 shoes: Crosslite 2.0

3xcarbo. Great run, short and t-shirt
20:30/13:00
20:30/12:30
20:00/12:00

I don't care what Brad's thingamiggy says, it's 4 miles up and back!
C • 2 miles car to FLAG;) 2

Tuesday Mar 29, 2011 #

Run 1:12:00 [3] 8.0 mi (9:00 / mi) +2100ft 7:12 / mi
ahr:138 max:155 shoes: Crosslite 2.0

2xcarbo again. great run!
21:00/13:00
20:00/12:20

Up to cornice and back twice.
C • Bad News 1
C • Bad News 1

Monday Mar 28, 2011 #

Run 1:20:00 [3] 8.0 mi (10:00 / mi) +2100ft 8:01 / mi
ahr:130 max:148 shoes: Crosslite 2.0

Got onto Carbo for the first time this year. Went to the cornice and back twice.
23:00/15:00
21:30/14:00
Good to be back on local dirt!
C • Is that trail getting longer? 1

Sunday Mar 27, 2011 #

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

Leg stretcher before travel

Saturday Mar 26, 2011 #

Run 1:20:00 [3] 13.0 mi (6:09 / mi)
ahr:151 shoes: Crosslite 2.0

Charlottesville 10 Miler. 1:04:30 (6:27 pace) Felt OK.

Friday Mar 25, 2011 #

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

easy road run

Thursday Mar 24, 2011 #

Run 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:127 shoes: Crosslite 2.0

Nice run with Sophie in C'Ville. Good trails by Monticello

Wednesday Mar 23, 2011 #

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

Just getting the legs back

Saturday Mar 19, 2011 #

Run 14:00:00 [3] 68.0 mi (12:21 / mi)
ahr:132 shoes: Crosslite 2.0

Great run in the Coyote Two Moon 100 miler. Shortened to 68 miles due to nasty weather. Good effort.

Friday Mar 18, 2011 #

Run 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Crosslite 2.0

Shakeout from Hotel Capri in Ojai

Thursday Mar 17, 2011 #

Run 48:00 [3] 6.0 mi (8:00 / mi)
ahr:128 shoes: Crosslite 2.0

AM -- Waterfront. Easy

Run 1:08:00 [3] 7.0 mi (9:43 / mi)
ahr:138 shoes: Crosslite 2.0

PM -- Sweet run on Ray Miller Trail.

Wednesday Mar 16, 2011 #

Run 45:00 [3] 6.0 mi (7:30 / mi)
ahr:133 shoes: Crosslite 2.0

Along the waterfront w the Pata boys

Tuesday Mar 15, 2011 #

Run 59:30 [3] 8.0 mi (7:26 / mi)
ahr:132 shoes: Crosslite 2.0

Relaxed run in the rain after school.

Monday Mar 14, 2011 #

Run 45:00 [3] 6.0 mi (7:30 / mi)
ahr:127 max:135 shoes: Crosslite 2.0

AM -- Good leg stretcher in the slush.
C • you and taper don't get alo... 3

Run 48:00 [3] 6.0 mi (8:00 / mi)
ahr:127 max:138 shoes: Crosslite 2.0

PM -- Relaxed run after school. Feeling peppy.

Sunday Mar 13, 2011 #

Run 2:05:00 [3] 17.0 mi (7:21 / mi)
ahr:133 max:152 shoes: Crosslite 2.0

Great morning run w/Brad. 1 mile warm-up/cool-down with 15 mile tempo through Elkhorn. Did the 15 miler in 1:51.

Putting a cap on a 101 mile, 14.5 hour week. C2M should be fun!
C • Nice week. 2

Saturday Mar 12, 2011 #

Run 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:146 max:157 shoes: Crosslite 2.0

Long warm-up and coo-down with a 5k time trial on the track. 18:26.

Friday Mar 11, 2011 #

Run 1:04:00 [3] 8.0 mi (8:00 / mi)
ahr:136 shoes: Crosslite 2.0

AM -- Relaxed run through Elkhorn from SV Lodge.

Run 53:00 [3] 7.0 mi (7:34 / mi)
ahr:126 max:142 shoes: Crosslite 2.0

PM -- Easy spin after school

Thursday Mar 10, 2011 #

Run 2:12:55 [3] 10.0 mi (13:18 / mi) +3200ft 10:12 / mi
ahr:123 max:140 shoes: Crosslite 2.0

AM -- Dawn Patrol on Baldy. Good, steady effort.
C • Save some 1

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

PM -- Leg spinner to get some gunk out from this morning.

Wednesday Mar 9, 2011 #

Run 1:29:00 [3] 12.0 mi (7:25 / mi)
ahr:129 max:144 shoes: Crosslite 2.0

AM -- Extended Elkhorn loop. Felt really good!

Run 54:30 [3] 7.0 mi (7:47 / mi)
ahr:130 max:138 shoes: Crosslite 2.0

PM -- Relaxed run after school. Out Warm Springs Rd.
Note: 25 min Sauna today. It's time...

Tuesday Mar 8, 2011 #

Run 2:13:30 [3] 10.0 mi (13:21 / mi) +3200ft 10:15 / mi
ahr:123 max:141 shoes: Crosslite 2.0

AM -- Dawn patrol on Baldy. Nice and steady. Beautiful sunrise at the top.
C • Expecting some vertical? 1

Run 45:00 [3] 6.0 mi (7:30 / mi)
ahr:132

PM -- Relaxed run after school just to shake out the stuff...

Monday Mar 7, 2011 #

Run 1:32:11 [3] 12.0 mi (7:41 / mi)
ahr:126 max:139 shoes: Crosslite 2.0

Relaxed am run from SV Lodge out to Lane Ranch and back

Sunday Mar 6, 2011 #

Run 2:09:00 [3] 10.0 mi (12:54 / mi) +3200ft 9:54 / mi
ahr:126 max:154 shoes: Crosslite 2.0

Baldy with Brad. First of the year. Felt good.

Saturday Mar 5, 2011 #

Run 2:14:46 [3] 18.0 mi (7:29 / mi)
ahr:132 max:154 shoes: Crosslite 2.0

Extended Elkhorn with Brad. Good run.

Friday Mar 4, 2011 #

Run 1:31:40 [3] 11.0 mi (8:20 / mi)
ahr:134 max:147

Great run through Elkhorn from SV Lodge and back

Thursday Mar 3, 2011 #

Run 1:09:00 [3] 8.0 mi (8:37 / mi)
ahr:128

AM -- Relaxed Elkhorn Loop in 4inches of fresh.

Run 1:06:00 [3] 8.0 mi (8:15 / mi)
ahr:136 max:150

PM -- Elkhorn loop. Sun came out. Nice.

Wednesday Mar 2, 2011 #

Run 55:45 [3] 7.0 mi (7:58 / mi)
ahr:138 max:160

AM -- Elkhorn Run. Did 6 tempo up/down repeats on Elkhorn Hill.

Run 42:00 [3] 6.0 mi (7:00 / mi)
ahr:141

PM -- Flat tempo.
C • Okay, just for my mental cu... 7

Tuesday Mar 1, 2011 #

Run 1:26:00 [3] 12.0 mi (7:10 / mi)
ahr:132 max:146

Extended Elkhorn loop. Peppy!

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