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Training Log Archive: Adrian Hamouda

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Cross Country29 28:19:56 255.19(6:40) 410.7(4:08)
  Total29 28:19:56 255.19(6:40) 410.7(4:08)

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Tuesday Sep 30, 2014 #

Cross Country 59:04 [3] 9.0 mi (6:34 / mi)
shoes: Pegasus 31 #2

Monday Sep 29, 2014 #

Cross Country 54:35 [3] 8.0 mi (6:49 / mi)
shoes: Flyknit Lunar 2

Fartlek workout pickups were 2 mins on 2 mins off at around 5:30 pace

Sunday Sep 28, 2014 #

Cross Country 54:32 [3] 8.0 mi (6:49 / mi)
shoes: Pegasus 31 #2

Friday Sep 26, 2014 #

Cross Country 27:35 [3] 4.0 mi (6:54 / mi)
shoes: Pegasus 31 #2

Thursday Sep 25, 2014 #

Cross Country 56:29 [3] 8.3 mi (6:48 / mi)
shoes: Pegasus 31 #2

Wednesday Sep 24, 2014 #

Cross Country 46:53 [3] 6.5 mi (7:13 / mi)
shoes: Pegasus 31 #2

Tuesday Sep 23, 2014 #

Cross Country 35:54 [3] 10.0 km (3:35 / km)
shoes: Pegasus 31 #2

Workout 5x2k in GVP. Went pretty bad.

6:45, 7:12, 7:20, 7:02, 7:34

Cross Country 21:00 [3] 3.0 mi (7:00 / mi)
shoes: Pegasus 31 #2

Monday Sep 22, 2014 #

Cross Country 1:04:13 [3] 9.5 mi (6:46 / mi)
shoes: Pegasus 31 #2

Sunday Sep 21, 2014 #

Cross Country 58:30 [3] 8.5 mi (6:53 / mi)
shoes: Pegasus 31 #2

Watched the Rochester Marathon during the run

Saturday Sep 20, 2014 #

Cross Country 29:03 [5] 5.0 mi (5:49 / mi)
shoes: Nike Zoom Forever XC 2

Hot race at GVP. Everyone raced poorly but I feel I did especially bad. Not sure what's going on this season.

Cross Country 59:00 [3] 8.5 mi (6:56 / mi)
shoes: Pegasus 31 #2

4-5 mile run to the race, then we had to run back to school which was an additional 3 miles.

Friday Sep 19, 2014 #

Cross Country 56:00 [3] 8.0 mi (7:00 / mi)
shoes: Pegasus 31 #2

Pre race run. Nobody timed it so I'm just guessing...

Thursday Sep 18, 2014 #

Cross Country 45:36 [3] 6.5 mi (7:01 / mi)
shoes: Pegasus 31 #2

Wednesday Sep 17, 2014 #

Cross Country intervals 17:59 [4] 3.5 mi (5:08 / mi)
shoes: Pegasus 31 #2

6x800m followed by 2x400m at ~race pace

2:38, 2:32, 2:36, 2:36, 2:36, 2:35, 75, 71

Feeling a bit tired today mostly because of some things that have been going on recently unrelated to running but overall a decent workout.

Cross Country warm up/down 32:00 [3] 4.5 mi (7:07 / mi)
shoes: Pegasus 31 #2

Tuesday Sep 16, 2014 #

Cross Country 56:00 [3] 8.1 mi (6:55 / mi)
shoes: Pegasus 31 #2

Monday Sep 15, 2014 #

Cross Country intervals 9:52 [4] 3.0 km (3:17 / km)
shoes: Pegasus 31 #2

Cross Country tempo 20:19 [4] 3.5 mi (5:48 / mi)
shoes: Pegasus 31 #2

Cross Country warm up/down 32:00 [3] 4.5 mi (7:07 / mi)
shoes: Pegasus 31 #2

Cool down for the workout today. 3k at race pace, 1.5 mile jog, 3.5 mile tempo back down the trail. Pretty good workout.

Sunday Sep 14, 2014 #

Cross Country 43:22 [3] 6.5 mi (6:40 / mi)
shoes: Pegasus 31 #2

Saturday Sep 13, 2014 #

Cross Country 1:19:40 [3] 12.0 mi (6:38 / mi)
shoes: Pegasus 31 #2

Friday Sep 12, 2014 #

Cross Country intervals 26:20 [4] 5.0 mi (5:16 / mi)
shoes: Pegasus 31 #2

2k on power trails, 4x1k in GVP, then 2k back on power trails

6:48, 3:20, 3:14, 3:12, 3:11, 6:33

Cross Country warm up/down 28:00 [3] 4.0 mi (7:00 / mi)
shoes: Pegasus 31 #2

Thursday Sep 11, 2014 #

Cross Country 54:35 [3] 8.3 mi (6:35 / mi)
shoes: Pegasus 31 #2

Wednesday Sep 10, 2014 #

Cross Country 54:47 [3] 8.0 mi (6:51 / mi)
shoes: Pegasus 31 #2

Tuesday Sep 9, 2014 #

Cross Country 1:03:52 [3] 10.0 mi (6:23 / mi)
shoes: Pegasus 31 #2

7 mile tempo. Went out for the first half way too fast 5:35-5:40 pace, kind of faded for mile 5,6 and then managed to come back for the last mile at around 5:50. Gotta run smarter next time.

Monday Sep 8, 2014 #

Cross Country 56:19 [3] 8.3 mi (6:47 / mi)
shoes: Pegasus 31 #2

Sunday Sep 7, 2014 #

Cross Country long 1:33:34 [3] 14.0 mi (6:41 / mi)
shoes: Pegasus 31 #2

Saturday Sep 6, 2014 #

Cross Country race 28:04 [5] 7.75 km (3:37 / km)
shoes: Nike Zoom Forever XC 2

Cross Country warm up/down 28:00 [3] 4.0 mi (7:00 / mi)
shoes: Pegasus 31 #2

Friday Sep 5, 2014 #

Cross Country 55:35 [3] 8.0 mi (6:57 / mi)
shoes: Pegasus 31 #2

7am to avoid the heat before tomorrows race

Thursday Sep 4, 2014 #

Cross Country intervals 16:04 [4] 3.1 mi (5:11 / mi)
shoes: Lunar Racers

The 90 degree workout in humidity...5x1k on power trails was supposed to hit 3:20

3:11
3:16
3:10
3:10
3:14

Cross Country warm up/down 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Lunar Racers

Wednesday Sep 3, 2014 #

Cross Country 1:00:18 [3] 9.0 mi (6:42 / mi)
shoes: Zoom Pegasus 31

Still feeling pretty tired

Tuesday Sep 2, 2014 #

Cross Country 1:06:54 [3] 10.0 mi (6:41 / mi)
shoes: Zoom Pegasus 31

Monday Sep 1, 2014 #

Cross Country 1:12:58 [3] 10.2 mi (7:09 / mi)
shoes: Zoom Pegasus 31

Tempo...?

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