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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrian Hamouda

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Outdoor14 12:10:01 57.56 92.63
  Solo run7 5:07:01 43.36(7:05) 69.78(4:24)
  Biking3 2:46:51 43.12(3:52) 69.4(2:24)
  O-Run2 1:07:20 6.86 11.04
  Treadmill1 47:36 7.0(6:48) 11.27(4:14)
  Warmup/Cooldown1 15:00
  Indoor1 7:30 1.49(5:02) 2.4(3:08)
  Total28 22:21:19 159.39 256.52

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Tuesday Mar 31, 2009 #

Outdoor (Easy) 18:00 [2] 2.3 mi (7:50 / mi)
shoes: Mizunos

Monday Mar 30, 2009 #

Outdoor tempo 8:37 [4] 1.5 mi (5:45 / mi)
shoes: Mizunos

3x800

2:56,2:57,2:54 were the times I think

Outdoor tempo 6:18 [4] 1.0 mi (6:18 / mi)
shoes: Mizunos

Temp mile run

Outdoor warm up/down 20:00 [2]
shoes: Mizunos

Outdoor (Lifting) 15:00 [3]

Sunday Mar 29, 2009 #

Note
(rest day)

Ankle is still bothering me, it hurts to put weight on it. Maybe it's a sprain....?

Saturday Mar 28, 2009 #

Biking 51:10 [4] 13.9 mi (3:41 / mi)

Same as yesterday

Friday Mar 27, 2009 #

Biking 51:18 [4] 13.9 mi (3:41 / mi)

Intense bike ride today...My right ankle was hurting today, I think it was from the orienteering practice when we jumped the fence. I think I landed on it the wrong way.

Thursday Mar 26, 2009 #

Outdoor 2:35 [3] 0.5 mi (5:10 / mi)
shoes: Racing spikes

800..Time is guess

Outdoor warm up/down 20:00 [2]
shoes: Mizunos

Wednesday Mar 25, 2009 #

Outdoor 30:00 [3]
shoes: Mizunos

Outdoor (Abs) 15:00 [3]

Tuesday Mar 24, 2009 #

Outdoor (Lifting) 10:00 [3]

Outdoor intervals 10:35 [4] 2.25 mi (4:42 / mi)
shoes: Mizunos

4x400,300,200

400- 74,69,70,68
300-54,54,54,54
200-36,35,36,34

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

Monday Mar 23, 2009 #

Outdoor long (Easy) 33:00 [3] 5.0 mi (6:36 / mi)
shoes: Mizunos

Outdoor (Lifting) 10:00 [3]

Sunday Mar 22, 2009 #

O-Run 37:00 [3] 4.5 mi (8:13 / mi)
shoes: Mizunos

O-Run. "Either your kidding...Or I feel really bad for you." Distance is a guess

Saturday Mar 21, 2009 #

Solo run long 1:00:38 [3] 8.5 mi (7:08 / mi)
shoes: Mizunos

Long run today...Ran up to Webster Park and ran most of the course but some of the trails were still muddy so I ran around those areas. When I got back to my house I still had time left so I ran around the path behind my house.
C • adrian 1

Friday Mar 20, 2009 #

Outdoor 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Mizunos

Outdoor (Lifting) 30:00 [3]
shoes: Mizunos

Thursday Mar 19, 2009 #

Outdoor tempo 18:53 [3] 3.0 mi (6:18 / mi)
shoes: Mizunos

Tempo run, Felt really good the whole time

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

Wednesday Mar 18, 2009 #

Outdoor long (Easy) 52:30 [3] 7.0 mi (7:30 / mi)
shoes: Mizunos

Easy run today, somehow we lost half the distance team throughout the workout.

Outdoor (Lifting) 15:00 [3]
shoes: Mizunos

Tuesday Mar 17, 2009 #

Outdoor intervals 17:31 [4] 3.06 mi (5:43 / mi)
shoes: asics - gel frantics

7x700, Really need some better shoes my shins were hurting a lot on the last two and I fell a behind

1-2:28
2-2:32
3-2:30
4-2:28
5-2:31
6-2:26
7-2:25

Outdoor (Lifting) 15:00 [3]
shoes: asics - gel frantics

Monday Mar 16, 2009 #

Outdoor 37:25 [3] 5.5 mi (6:48 / mi)
shoes: asics - gel frantics

Supposed to be an easy run....I don't think the distance was 6 miles either but thats what everyone told me, I changed it to 5.5

Outdoor (Lifting) 30:00 [3]
shoes: asics - gel frantics

Sunday Mar 15, 2009 #

Solo run warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Mizunos

Solo run tempo 23:00 [3] 3.0 mi (7:40 / mi)
shoes: Mizunos

Boardwalk was 3 miles long according to the hotel. Ran down at an easy pace and then came back at tempo pace. It took me like 18 minutes to get back.

Solo run tempo 18:00 [4] 3.0 mi (6:00 / mi)
shoes: Mizunos

This was the run back to the hotel.

Saturday Mar 14, 2009 #

Solo run 43:15 [3] 6.0 mi (7:13 / mi)
shoes: Mizunos

Ran around the hotel...Distance is a guess I ran through a bunch of streets around the hotel, it's probably ended up being more than 6 miles though

Friday Mar 13, 2009 #

Note
(rest day)

Didn't get to run at all. I was in the car for over 13 hours when we got caught in traffic around the D.C. area. Legs were cramped and sore after that, wish I could have gotten a run in.

Thursday Mar 12, 2009 #

Outdoor intervals 12:23 [4] 2.25 mi (5:30 / mi)
shoes: Mizunos

6x600s

1-2:03
2-2:07
3-2:07
4-2:03
5-2:02
6:2:01

Outdoor warm up/down 30:00 [2]
shoes: Mizunos

Outdoor (Lifting) 15:00 [3]
shoes: Mizunos

Wednesday Mar 11, 2009 #

Outdoor 42:14 [3] 6.2 mi (6:49 / mi)
shoes: Mizunos

I don't know, this is the time I had at the end of the run. I also don't know if the distance is correct. We were running into the wind most of the time so I'm not sure if we actually made it 3 miles out.

Outdoor (Lifting) 45:00 [3]
shoes: Mizunos

Tuesday Mar 10, 2009 #

Outdoor warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Mizunos

Distance is a guess

Outdoor tempo 15:00 [4] 2.5 mi (6:00 / mi)
shoes: Mizunos

We were going around 6:15 mile pace at the start, but AJ sped up and we ended up under 6 min pace

Outdoor (Lifting) 40:00 [3]
shoes: Mizunos

Monday Mar 9, 2009 #

Solo run 40:55 [3] 5.9 mi (6:56 / mi)
shoes: Mizunos

Ran with Geoff and John, started out way too slow...Both John and Geoff ate before the run. Started to pick it up after 104

Sunday Mar 8, 2009 #

O-Run warm up/down 20 [2]
shoes: Mizunos

O-Run hills 30:00 [3] 3.8 km (7:54 / km)
shoes: Mizunos

With Joe and others.

Saturday Mar 7, 2009 #

Biking (Roads) 1:04:23 [3] 15.32 mi (4:12 / mi)

Decided to bike today since my hip hurt yesterday. Rode up to county line, into Ontario then back to my house onto one of my running routes which brought me back home again

Friday Mar 6, 2009 #

Solo run 38:00 [3] 5.32 mi (7:09 / mi)
shoes: Mizunos

Hip started to hurt halfway through the run

Thursday Mar 5, 2009 #

Solo run tempo 35:18 [4] 5.32 mi (6:38 / mi)
shoes: Mizunos

Shoes were being annoying, and shins hurt alittle running outside

Wednesday Mar 4, 2009 #

Solo run tempo 37:55 [3] 5.32 mi (7:08 / mi)
shoes: Mizunos

Ran with Geoff today. Running is much more fun with someone else

Tuesday Mar 3, 2009 #

Indoor 7:30 [4] 2.4 km (3:07 / km)
shoes: Mizunos

400s and 600s with AJ Steve and Nico...Time is a guess

Warmup/Cooldown 15:00 [3]
shoes: Mizunos

Monday Mar 2, 2009 #

Treadmill tempo 47:36 [4] 7.0 mi (6:48 / mi)
shoes: Mizunos

Ate too early before the run. New K'naan CD helped me finish though, Thanks Joe.
C • k'naan 5

Sunday Mar 1, 2009 #

Note
(rest day)

Took the day off today

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