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Training Log Archive: Adrian Hamouda

In the 30 days ending Apr 30, 2011:

activity

time

miles

Outdoor

17:05:21

145.57

234.27

Swimming

45:00

Warmup/Cooldown

30:00

4.0

(7:30)

6.44

(4:40)

Lifting/Abs

23:00

Total

18:43:21

149.57

240.71

1:10

0:00

» now

Saturday Apr 30, 2011 #

Outdoor long 1:10:00 [3] 10.1 mi (6:56 / mi)
shoes: Nike Free 3.0 v2

With Geoff for a bit and mostly with Justin. Very nice day today. Arjun was there too

C • wow 2

Friday Apr 29, 2011 #

Outdoor race 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Nike Zoom Matumbos

3rd leg of the 4x1 mile..Wasn't too hard. I don't think it's possible at this point in the season to reach my goal of low 4:30s

Outdoor race 2:12 [5] 0.5 mi (4:24 / mi)
shoes: Nike Zoom Victories

4x800 3rd leg again. Even managed to out kick someone at the end and keep us in first

Outdoor warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Free 3.0 v2

A lot of running around

Thursday Apr 28, 2011 #

Outdoor 36:36 [3] 5.0 mi (7:19 / mi)
shoes: Nike Free 3.0 v2

Wednesday Apr 27, 2011 #

Outdoor race 5:04 [5] 1.0 mi (5:04 / mi)
shoes: Mambas

Placing instead of racing

Outdoor race 11:30 [5] 2.0 mi (5:45 / mi)
shoes: Mambas

Outdoor race 2:25 [4] 0.5 mi (4:50 / mi)
shoes: Mambas

Outdoor warm up/down 24:00 [2] 3.1 mi (7:45 / mi)
shoes: Nike Pegasus +27

Note

I don't know if it was the heat..or if I'm still not in top form because of mono but this was a terrible meet, nothing like last week.

Tuesday Apr 26, 2011 #

Outdoor 37:30 [3] 5.2 mi (7:13 / mi)
shoes: Nike Pegasus +27

Monday Apr 25, 2011 #

Outdoor 16:08 [3] 3.0 mi (5:23 / mi)
shoes: Nike Free 3.0 v2

1200 at 5k
800 between 2 mile and 5k
400 at mile
x 2

4:20, 2:36, 70
4:19, 2:36, 66 ( I remember this because I am convinced I can break 60...)

Outdoor warm up/down 24:00 [2] 3.1 mi (7:45 / mi)
shoes: Nike Free 3.0 v2

Sunday Apr 24, 2011 #

Outdoor 42:53 [3] 6.21 mi (6:54 / mi)
shoes: Nike Free 3.0 v2

Went to the park. I had some pain in my left foot after walking around the zoo in Toronto. It didn't hurt until the last couple minutes of the run today when I was on the road but it something to watch out for.

Saturday Apr 23, 2011 #

Outdoor intervals 9:17 [4]
shoes: Nike Pegasus +27

Ate 5 mighty tacos about 40 minutes before this...

200 - 33
400 - 69
600 - 1:45
800 - 2:42
800 - 2:36
600 - 73 (Only did a 400 and then I threw up)

I stopped after throwing up...just did not feel like running after that.

Outdoor warm up/down 15:11 [2] 2.0 mi (7:35 / mi)
shoes: Nike Pegasus +27

Wednesday Apr 20, 2011 #

Outdoor race 2:12 [5] 0.5 mi (4:24 / mi)
shoes: Nike Zoom Victories

Got second in the race...it was really windy and I was feeling pretty tired from the week, so it's fine.

Outdoor warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
shoes: Nike Free Run+

Tuesday Apr 19, 2011 #

Outdoor 48:24 [3] 6.92 mi (7:00 / mi)
shoes: Nike Free Run+

Monday Apr 18, 2011 #

Outdoor race 2:08 [5] 0.5 mi (4:16 / mi)
shoes: Nike Zoom Victories

Open 800. This was pretty good I think. I'm not 100% sure about the time because nobody actually told us our time..but the winner was 2:02 and I was slightly behind Geoff who was 2:05. I feel more confident about racing now, I still couldn't believe it was snowing though

Outdoor race 2:15 [4] 0.5 mi (4:30 / mi)
shoes: Nike Free Run+

Surprise 4x800 about 10 mins after the open 800...Not too bad...beat my Newark time in trainers haha

Outdoor warm up/down 24:00 [2] 3.0 mi (8:00 / mi)
shoes: Nike Free Run+

Sunday Apr 17, 2011 #

Note
(rest day)

Don't feel like it...trying to convince my mom to buy me a new video card

Saturday Apr 16, 2011 #

Outdoor warm up/down 14:53 [2] 2.0 mi (7:26 / mi)
shoes: Nike Free Run+

Outdoor intervals (Cruise) 17:14 [4] 3.0 mi (5:45 / mi)
shoes: Nike Free Run+

Did 6x800 cruise intervals at the track since the meet was cancelled.
The wind was really brutal and made this much more difficult...

3:02 (slow)
2:54
2:48
2:51
2:45
2:51

Outdoor warm up/down 15:07 [2] 2.0 mi (7:33 / mi)
shoes: Nike Free Run+

Friday Apr 15, 2011 #

Note

3343.92 mi

Outdoor 45:59 [3] 6.55 mi (7:01 / mi)
shoes: Nike Free Run+

Thursday Apr 14, 2011 #

Outdoor intervals 15:36 [4] 3.0 mi (5:12 / mi)
shoes: Lunar Racer 2

6x800 at 5K race pace...actually felt really good.

2:43?
2:34
2:38
2:34
2:35
2:29

Outdoor warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Lunar Racer 2

Wednesday Apr 13, 2011 #

Outdoor 44:36 [3] 6.2 mi (7:12 / mi)
shoes: Nike Free Run+

Outdoor 6:40 [3] 1.0 mi (6:40 / mi)
shoes: Nike Free Run+

A lap to calibrate my watch

Tuesday Apr 12, 2011 #

Outdoor race 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Nike Zoom Matumbos

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

Outdoor warm up/down 30:00 [2] 3.7 mi (8:06 / mi)
shoes: Nike Free Run+

All the warming up and cooling down

Monday Apr 11, 2011 #

Outdoor 40:36 [3] 5.43 mi (7:29 / mi)
shoes: Nike Free Run+

Windy with Justin

Sunday Apr 10, 2011 #

Note
(rest day)

Saturday Apr 9, 2011 #

Outdoor 49:47 [3] 6.9 mi (7:13 / mi)
shoes: Nike Free Run+

Giff and JMAT

Friday Apr 8, 2011 #

Outdoor warm up/down 40:25 [2] 5.4 mi (7:29 / mi)
shoes: Nike Free Run+

Did a lot of warming up and general running around since I only did the 4x800

Outdoor 2:13 [3] 0.5 mi (4:26 / mi)
shoes: Nike Zoom Victories

Okay first leg of the 4x800..
There were only 2 other teams so I just sat behind the first two guys..our first lap was 68..
So then I just kicked past them and finished but coach Klehr had me at 2:17 which makes no sense because there is no way I finished in 70. So I put it as finishing in 65

Thursday Apr 7, 2011 #

Outdoor 45:32 [3] 6.44 mi (7:04 / mi)
shoes: Nike Pegasus +27

Wednesday Apr 6, 2011 #

Swimming 20:00 [4]

Swam again today, for the last time. Still quite difficult..

Warmup/Cooldown 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Lunar Racer 2

All the warming up, cooling down, and 300 rest in between each 700

Outdoor intervals 8:43 [4] 1.75 mi (4:59 / mi)
shoes: Lunar Racer 2

4x700 (Everyone else did 5)

2:12
2:11
2:13
2:07

This was actually pretty easy compared to Monday, I could have easily done a 5th. It was probably a good idea to take it easier since I'm still feeling the mono

Lifting/Abs 8:00 [3]

Squats and shoulder press

Tuesday Apr 5, 2011 #

12 PM

Swimming 25:00 [4]

So much swimming in gym today..this really tired me out. We did 8 laps and then the rest of the time was spent either doing relays or treading water..

4 PM

Outdoor 44:55 [3] 6.0 mi (7:29 / mi)
shoes: Nike Pegasus +27

Ran up 5 mile with Geoff, AJ, and John to klem to gravel then took the bike path to hard and back to the school. That was 5.25, and I think John and I then did 3 laps, so the run was about 6 miles.

Monday Apr 4, 2011 #

Outdoor intervals 2:13 [4] 0.5 mi (4:26 / mi)
shoes: Nike Pegasus +27

4x200

Outdoor intervals 7:14 [5] 1.25 mi (5:47 / mi)
(sick) shoes: Nike Pegasus +27

2x1000

3:33
3:41

Then I couldn't finish the last two..

Outdoor intervals 2:09 [4] 0.5 mi (4:18 / mi)
shoes: Nike Pegasus +27

Outdoor warm up/down 25:00 [2] 3.5 mi (7:09 / mi)
shoes: Nike Pegasus +27

Lifting/Abs 15:00 [3]

Lat pull down x 3 till failure
Some arm stuff with dumbells till failure as well.

Sunday Apr 3, 2011 #

Note
(rest day)

Mmmm yeah girl

Saturday Apr 2, 2011 #

9 AM

Outdoor 1:00:14 [3] 8.45 mi (7:08 / mi)
shoes: Nike Pegasus +27

A longer run. Felt good. I did strides after too.

Friday Apr 1, 2011 #

Outdoor warm up/down 32:00 [2] 4.0 mi (8:00 / mi)
shoes: Lunar Racer 2

This was all the warming up with Geoff, the warmup and cooldown with AJ at practice, and then the running back and forth between the 200s.

1 PM

Outdoor intervals 11:12 [5] 2.37 mi (4:44 / mi)
shoes: Lunar Racer 2

Geoff told me he was doing the workout at 1:30...I knew I probably wouldn't run much at practice...so I did the workout.

4x200
34
34
34
34

2x400
69
71

600
1:53 (This was really hard with the wind)

2x400
72
72

4x200
34
33
35
34

This was a pretty hard first workout, plus the wind on the backstretch was horrible. I'm pretty excited for the season considering I could do this with no speedwork

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