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Training Log Archive: AJW

In the 31 days ending Oct 31, 2012:

activity # timemileskm+ft
  Run25 37:23:45 242.0(9:16) 389.46(5:46)
  Total25 37:23:45 242.0(9:16) 389.46(5:46)

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Wednesday Oct 31, 2012 #

Run 49:00 [3] 6.0 mi (8:10 / mi)

Decca out to 1 mile tree on Ridge. Even split. Easy

Tuesday Oct 30, 2012 #

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

Far Hills leg stretcher.

Monday Oct 29, 2012 #

Run 1:19:00 [3] 10.0 mi (7:54 / mi)

Decca Ridge from home

Sunday Oct 28, 2012 #

Run 1:33:00 [3] 10.0 mi (9:18 / mi)

Smooth and easy Rivanna Trail

Saturday Oct 27, 2012 #

Run 1:32:00 [3] 12.0 mi (7:40 / mi)

Decca Ridge Tempo. 4530 out. 4630 back.

Friday Oct 26, 2012 #

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

Carter's Mountain.

Thursday Oct 25, 2012 #

Run 34:00 [3] 4.0 mi (8:30 / mi)

Tuesday Oct 23, 2012 #

Run 1:03:25 [3] 8.0 mi (7:56 / mi)

Ridge Rd out and back. 31:40 out. New Evos. Money

Sunday Oct 21, 2012 #

Run 1:17:45 [3] 10.0 mi (7:47 / mi)

Solid tempo run on semi-tired legs. Olb Ballard, Owensville, Decca, Ridge to 1 mile tree and back. 39:15 out. 38:30 in.

Run 24:00 [3] 3.0 mi (8:00 / mi)

Hill repeat session with Logan as he prepares for XC champs. Kid's getting stronger.

Saturday Oct 20, 2012 #

Run 3:42:00 [3] 21.0 mi (10:34 / mi)

Afton to Humpback Rocks and Back. 1:55 out. Back in 1:47.

Friday Oct 19, 2012 #

Run 1:01:05 [3] 8.0 mi (7:38 / mi)

Finally was able to do the Ridge Rd out and back from the Free Union side. I always thought it would be faster and it was. 31:35 our and 29:30 back.

Thursday Oct 18, 2012 #

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

Ridge Rd tempo. 31 out. Even split. Bam!

Wednesday Oct 17, 2012 #

Run 47:00 [3] 6.0 mi (7:50 / mi)

Easy spin after brutal day of work

Tuesday Oct 16, 2012 #

Run 55:00 [3] 7.0 mi (7:51 / mi)

Old Ballard, Owensville, Decca to Mechums Bridge and back.

Sunday Oct 14, 2012 #

Run 3:10:00 [3] 16.0 mi (11:52 / mi)

Easy run up from Sugar Hollow to Blackrock and along the AT. Felt good.

Saturday Oct 13, 2012 #

Run 1:33:30 [3] 12.0 mi (7:48 / mi)

Decca/Ridge tempo. 4630 to the turnaround. 4700 back.

Friday Oct 12, 2012 #

Run 57:00 [3] 7.0 mi (8:09 / mi)

Carter's Mountain on Blue Ridge Day. Took a serious fall

Thursday Oct 11, 2012 #

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

Ran flat road on a break on the way back from DC

Wednesday Oct 10, 2012 #

Run 1:11:30 [3] 8.0 mi (8:56 / mi)

Carter's Time Trial. 41:20 up.
C • Move the rock? 1

Tuesday Oct 9, 2012 #

Run 46:00 [3] 6.0 mi (7:40 / mi)

Mailboxes out and back. Mildlt peppy

Monday Oct 8, 2012 #

Run 57:30 [3] 7.0 mi (8:13 / mi)

Old Ballard, Owensville, Decca to Mechums River and back.

Saturday Oct 6, 2012 #

Run 7:10:00 [3] 36.0 mi (11:57 / mi)

Paced Nick Coury to a 4th place finish at Grindstone. Pretty tough course!

Friday Oct 5, 2012 #

Run 1:35:00 [3] 8.0 mi (11:52 / mi)

Little recon run on the Grindstone Course

Thursday Oct 4, 2012 #

Run 1:17:00 [3] 8.0 mi (9:37 / mi)

Hilly tour of Carter's Mountain.

Wednesday Oct 3, 2012 #

Run 34:00 [3] 4.0 mi (8:30 / mi)

Easy cruise after a couple days of rest.

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