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Training Log Archive: Adrian Hamouda

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Outdoor25 16:57:35 148.74(6:50) 239.37(4:15)
  Total25 16:57:35 148.74(6:50) 239.37(4:15)

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Friday Apr 30, 2010 #

Outdoor race 4:46 [4] 1.0 mi (4:46 / mi)
shoes: Nike Zoom Matumbos

Split of the 4x1 mile relay which we won. I wish I ran faster and beat Brian

Outdoor race 10:29 [4] 2.0 mi (5:14 / mi)
shoes: Nike Zoom Forever XC 2

I'm having two mile block...I don't know if I should switch events to mile. Was a good workout though after the mile

Outdoor warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Nike Lunarelites+

Outdoor warm up/down 10:00 [2] 1.3 mi (7:42 / mi)

Barefoot!!!!

Thursday Apr 29, 2010 #

Outdoor 36:00 [3] 5.0 mi (7:12 / mi)
shoes: Nike Lunarelites+

Wednesday Apr 28, 2010 #

Outdoor intervals 16:24 [4] 3.0 mi (5:28 / mi)
shoes: Nike Lunarelites+

These shoes are too heavy for the workouts

I think the intervals were 1200 800 400 400 800 1200

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Lunarelites+

Tuesday Apr 27, 2010 #

Outdoor 41:23 [3] 5.5 mi (7:31 / mi)
shoes: Nike Lunarelites+

Monday Apr 26, 2010 #

Outdoor intervals 9:14 [4] 2.0 mi (4:37 / mi)
shoes: Nike Frees v5.0

I think the intervals were 200 400 600 800 600 400 200

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Frees v5.0

Sunday Apr 25, 2010 #

Outdoor race 17:55 [3] 3.1 mi (5:47 / mi)
shoes: Nike Zoom Forever XC 2

Mayor 5k in Rochester...There was no competition except the irondequoit coach who started to slow down after 2 miles. I wish I ran faster but I won the race anyways....700+ people and no one to run with!!
C • nice 3

Outdoor warm up/down 20:00 [2] 2.7 mi (7:24 / mi)
shoes: Nike Zoom Forever XC 2

Outdoor 52:43 [3] 7.21 mi (7:19 / mi)
shoes: Nike Lunarelites+

With Geoff and Steve when I got home from the race

Saturday Apr 24, 2010 #

Outdoor race (Webster Invite) 4:43 [5] 1.0 mi (4:43 / mi)
shoes: Nike Zoom Matumbos

1) The Nike Matumbos are amazing!!!!
2) I wish I got 3rd
3) Despite coaches best efforts...I still got outkicked

But I'm happy with the PR

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Lunarelites+

I warmed up forever because the events before the 1600 took forever...and then they pushed pent events before the mile too

Friday Apr 23, 2010 #

Outdoor 33:04 [3] 4.5 mi (7:21 / mi)
shoes: Nike Lunarelites+

Thursday Apr 22, 2010 #

Outdoor intervals 8:45 [4] 1.86 mi (4:42 / mi)
shoes: Nike Frees v5.0

6x500m intervals in between 1600 and 800 race pace. The last 100m was a kick to help simulate races

Outdoor warm up/down 25:00 [2] 3.3 mi (7:35 / mi)
shoes: Nike Frees v5.0

Wednesday Apr 21, 2010 #

Outdoor 39:22 [3] 5.47 mi (7:12 / mi)
shoes: Nike Lunarelites+

So bad....
I decided to skip out on breakfast because I was in a rush to leave for Buffalo today...About half-way through the run I just felt completely drained.

Tuesday Apr 20, 2010 #

Outdoor warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Nike Lunarelites+

Outdoor intervals 16:27 [4] 3.1 mi (5:18 / mi)
shoes: Nike Lunarelites+

5x1000

3:21(slow)
3:16
3:15
3:18
3:18

This was quite difficult

Monday Apr 19, 2010 #

Outdoor 43:09 [3] 6.24 mi (6:55 / mi)
shoes: Nike Lunarelites+

With Joe in Webster Park

Sunday Apr 18, 2010 #

Note
(rest day)

Nico's B-Day

Saturday Apr 17, 2010 #

Outdoor race 2:18 [4] 0.5 mi (4:36 / mi)
shoes: Nike Zoom Forever XC 2

4x800...We got second!! But we never got our ribbons...

Outdoor race 10:31 [5] 2.0 mi (5:15 / mi)
shoes: Nike Zoom Forever XC 2

Not a great race...I started out slow and had too much left + it was really windy and snowing/hailing/raining.

Outdoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Nike Zoom Forever XC 2

It was so cold

Friday Apr 16, 2010 #

Outdoor 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Nike Lunarelites+

Had to do a chem lab and was late to practice

Thursday Apr 15, 2010 #

Outdoor intervals 5:25 [4] 1.0 mi (5:25 / mi)
shoes: Nike Lunarelites+

Had to do 4 laps, 3 laps, 2 laps, 1 lap and a 4x200 relay at the end.

Outdoor intervals 3:55 [4] 0.75 mi (5:13 / mi)
shoes: Nike Lunarelites+

Outdoor intervals 2:32 [4] 0.5 mi (5:04 / mi)
shoes: Nike Lunarelites+

Outdoor 1:06 [4] 0.25 mi (4:24 / mi)
shoes: Nike Lunarelites+

Outdoor intervals 2:07 [4] 0.5 mi (4:14 / mi)
shoes: Nike Lunarelites+

Outdoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Nike Lunarelites+

Wednesday Apr 14, 2010 #

Outdoor 51:14 [3] 7.75 mi (6:37 / mi)
shoes: Nike Lunarelites+

Probably a bit much for after the meet..
Out in 27
Back in 24

Tuesday Apr 13, 2010 #

Outdoor race 4:46 [5] 1.0 mi (4:46 / mi)
ahr:62 shoes: Nike Zoom Forever XC 2

PR finally

Outdoor race 2:11 [5] 0.5 mi (4:22 / mi)
shoes: Nike Zoom Forever XC 2

PR again...Pretty soon after the mile and I felt it in the last 200, so I'm happy with it

Outdoor 2:17 [4] 0.5 mi (4:34 / mi)
shoes: Nike Zoom Forever XC 2

Ehh..Was starting to get tired from the previous events

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Lunarelites+

Monday Apr 12, 2010 #

Outdoor 40:00 [3] 5.35 mi (7:29 / mi)
shoes: New mizuno wave rider 12s

Sunday Apr 11, 2010 #

Note
(rest day)

Saturday Apr 10, 2010 #

Note
(rest day)

Friday Apr 9, 2010 #

Note
(rest day)

NYC

Thursday Apr 8, 2010 #

Outdoor 49:00 [3] 6.9 mi (7:06 / mi)
shoes: New mizuno wave rider 12s

Wednesday Apr 7, 2010 #

Outdoor intervals 10:47 [4] 2.17 mi (4:58 / mi)
shoes: New mizuno wave rider 12s

5x700m repeats at 800m race pace

2:08

2:09

2:09

2:10

2:11

Outdoor 20:00 [3] 2.5 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

Tuesday Apr 6, 2010 #

Outdoor 30:00 [3] 3.99 mi (7:31 / mi)
shoes: New mizuno wave rider 12s

Monday Apr 5, 2010 #

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: New mizuno wave rider 12s

Outdoor tempo 5:56 [3] 1.0 mi (5:56 / mi)
shoes: New mizuno wave rider 12s

Outdoor intervals 10:06 [4] 2.0 mi (5:03 / mi)
shoes: New mizuno wave rider 12s

Don't know the times exactly but Geoff and I picked it up quite a bit on the second half of the 400s

4x400
mile
4x400

Sunday Apr 4, 2010 #

Note
(rest day)

Saturday Apr 3, 2010 #

Outdoor tempo 20:00 [3] 3.38 mi (5:55 / mi)
shoes: New mizuno wave rider 12s

Legs were feeling a bit heavy

Outdoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: New mizuno wave rider 12s

Friday Apr 2, 2010 #

Outdoor 44:00 [3] 6.52 mi (6:45 / mi)
shoes: New mizuno wave rider 12s

I love this weather!!!

Thursday Apr 1, 2010 #

Outdoor 40:00 [3] 5.7 mi (7:01 / mi)
shoes: New mizuno wave rider 12s

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