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Training Log Archive: Adrian Hamouda

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Cross Country29 34:50:44 305.2(6:51) 491.17(4:15)
  Total29 34:50:44 305.2(6:51) 491.17(4:15)

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Monday Sep 30, 2013 #

Cross Country 1:03:30 [3] 9.25 mi (6:52 / mi)
shoes: Lunar Trainers #4

Sunday Sep 29, 2013 #

Cross Country long 1:41:06 [3] 14.0 mi (7:13 / mi)
shoes: Lunar Trainers #4

Last long run of the season.

Saturday Sep 28, 2013 #

Cross Country warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Lunar Racers

Cross Country intervals 14:20 [4] 3.0 mi (4:47 / mi)
shoes: Lunar Racers

12x400m with 45 seconds rest on the track. Splits were 70,75,73,73,73,73,73,72,71,70,68,69

Friday Sep 27, 2013 #

Cross Country 1:05:55 [3] 9.25 mi (7:08 / mi)
shoes: Lunar Trainers #4

Thursday Sep 26, 2013 #

Cross Country tempo 56:10 [4] 9.6 mi (5:51 / mi)
shoes: Lunar Trainers #4

Last tempo of the season!

Cross Country warm up/down 23:45 [2] 3.0 mi (7:55 / mi)
shoes: Lunar Trainers #4

Wednesday Sep 25, 2013 #

Cross Country 1:04:06 [3] 9.0 mi (7:07 / mi)
shoes: Lunar Trainers #4

Tuesday Sep 24, 2013 #

Cross Country intervals 26:17 [4] 5.0 mi (5:15 / mi)
shoes: Lunar Racers

4x2k today through GVP. I felt really good today. Splits were 6:36, 6:37, 6:37, 6:27.

Cross Country warm up/down 40:00 [2] 4.75 mi (8:25 / mi)
shoes: Lunar Racers

Monday Sep 23, 2013 #

Cross Country 1:10:40 [3] 10.0 mi (7:04 / mi)
shoes: Lunar Trainers #4

U of R ten

Sunday Sep 22, 2013 #

Cross Country long 1:35:33 [3] 14.2 mi (6:44 / mi)
shoes: Lunar Trainers #4

Long run with my boy Arnold

Saturday Sep 21, 2013 #

Cross Country race 28:25 [5] 5.0 mi (5:41 / mi)
shoes: Nike Zoom Forever XC 2

Race at Houghton. The course was a mess because all the rain. Ran for place and got top ten on the team so I'll be racing paul short. Guess it was okay

Cross Country warm up/down 23:45 [2] 3.0 mi (7:55 / mi)
shoes: Lunar Trainers #4

Friday Sep 20, 2013 #

Cross Country 1:10:12 [3] 10.0 mi (7:01 / mi)
shoes: Lunar Trainers #4

Thursday Sep 19, 2013 #

Cross Country 1:09:30 [4] 10.25 mi (6:47 / mi)
shoes: Lunar Trainers #4

Workout at 6:15 am. It was a 1600, then 5 hill attacks by the red barn, 1600, 5 hill attacks, 1000, 600. The intervals were all at race pace-ish.

5:09, 5:13, 3:11, 1:51

Wednesday Sep 18, 2013 #

Cross Country 58:45 [3] 8.3 mi (7:05 / mi)
shoes: Lunar Trainers #4

Tuesday Sep 17, 2013 #

Cross Country 55:55 [4] 9.5 mi (5:53 / mi)
shoes: Lunar Trainers #4

Tempo run today on cool trails. We went out in 28 and were supposed to try to come back even so this was okay.

Cross Country warm up/down 23:00 [2] 3.0 mi (7:40 / mi)
shoes: Lunar Trainers #4

Monday Sep 16, 2013 #

Cross Country 1:05:06 [3] 9.75 mi (6:41 / mi)
shoes: Lunar Trainers #4

Training run today, felt pretty good.

Sunday Sep 15, 2013 #

Cross Country long 1:33:39 [3] 13.5 mi (6:56 / mi)
shoes: Lunar Trainers #4

Long run

Saturday Sep 14, 2013 #

Cross Country race 28:07 [5] 5.0 mi (5:37 / mi)
shoes: Nike Zoom Forever XC 2

Such a bad race. I ran a faster 8k in my tempo...I felt sluggish this week and I think it's because I took Wednesday off and had so much time off between runs. Didn't really like the 2k loops that much either. Next weekend should go much better.

Cross Country warm up/down 37:24 [2] 5.0 mi (7:29 / mi)
shoes: Lunar Trainers #4

Friday Sep 13, 2013 #

Cross Country 1:12:30 [3] 10.0 mi (7:15 / mi)
shoes: Lunar Trainers #4

Easy run before the race

Thursday Sep 12, 2013 #

Cross Country 1:11:20 [3] 10.0 mi (7:08 / mi)
shoes: Lunar Trainers #4

Ran 4x1k through the park to get ready for the race. I was 3:12 for the first 3 and 3:07 for the last one. They were supposed to be race pace but we were all fast.

Wednesday Sep 11, 2013 #

Note
(rest day)

Tuesday Sep 10, 2013 #

Cross Country 1:02:10 [3] 9.0 mi (6:54 / mi)
shoes: Lunar Trainers #4

Run at 6:30am. Felt pretty tired from the tempo.

Monday Sep 9, 2013 #

Cross Country warm up/down 22:00 [3] 3.0 mi (7:20 / mi)
shoes: Lunar Trainers #4

Cross Country tempo 51:59 [4] 9.0 mi (5:47 / mi)
shoes: Lunar Trainers #4

This training is killing me

Sunday Sep 8, 2013 #

Cross Country long 1:37:50 [3] 14.0 mi (6:59 / mi)
shoes: Lunar Trainers #4

Long run with the guys on cool trails

Saturday Sep 7, 2013 #

Cross Country 1:04:50 [3] 8.5 mi (7:38 / mi)
shoes: Lunar Trainers #4

Easy run with strides at the end

Friday Sep 6, 2013 #

Cross Country 1:12:33 [3] 10.25 mi (7:05 / mi)
shoes: Lunar Trainers #4

Easy run and watched the freshman time trial.

Thursday Sep 5, 2013 #

Cross Country 1:08:45 [3] 10.0 mi (6:53 / mi)
shoes: Lunar Trainers #4

Fartleck with the team. We did 1 min on/off, 2 mins/off, 3 mins on/off x 4. Ended up feeling really great and the pickups were in the low 5:00s.

Wednesday Sep 4, 2013 #

Cross Country 1:06:45 [3] 9.0 mi (7:25 / mi)
shoes: Lunar Trainers #4

Felt pretty crappy and tired today

Tuesday Sep 3, 2013 #

Cross Country tempo 45:58 [4] 8.1 mi (5:40 / mi)
shoes: Lunar Racers

Best tempo I've had in a really long time...I think the cooler weather helped a lot. We ran from RIT to GVP, did 6 loops around the park, and then tempo'd back.
C • nice 2

Cross Country warm up/down 22:34 [2] 3.0 mi (7:31 / mi)
shoes: Lunar Racers

Monday Sep 2, 2013 #

Cross Country 1:11:10 [3] 10.0 mi (7:07 / mi)
shoes: Lunar Trainers #4

Sunday Sep 1, 2013 #

Cross Country long 1:35:10 [3] 14.0 mi (6:48 / mi)
shoes: Lunar Trainers #4

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