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Training Log Archive: Adrian Hamouda

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Cross Country26 20:31:40 157.69 253.77
  Lifting/Abs4 1:45:00
  Warmup/Cooldown1 30:00 4.0(7:30) 6.44(4:40)
  Total26 22:46:40 161.69 260.21

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Monday Aug 31, 2009 #

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

Cross Country tempo 18:28 [4] 3.0 mi (6:09 / mi)
shoes: Mizuno wave rider 12

18:54 in outdoor, good improvement.

Saturday Aug 29, 2009 #

Cross Country long 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: Mizuno wave rider 12

I guess it was 10 Steve

Friday Aug 28, 2009 #

Cross Country warm up/down 20:00 [2] 2.6 mi (7:42 / mi)
shoes: Mizuno wave rider 12

Cross Country intervals 18:41 [4] 3.1 mi (6:02 / mi)
shoes: Mizuno wave rider 12

3x1 mile progressive intervals

Thursday Aug 27, 2009 #

Note
(rest day)

Taking today off although my leg was fine yesterday. Might give me a chance to catch up on some AP summer work.
C • LOL 4

Wednesday Aug 26, 2009 #

Cross Country hills 6:00 [4]
shoes: Mizuno wave rider 12

6x1min hill intervals

Cross Country warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Mizuno wave rider 12

Cross Country intervals 9:03 [4] 2.0 mi (4:31 / mi)
shoes: Mizuno wave rider 12

8x400 meter intervals

Tuesday Aug 25, 2009 #

Cross Country (Easy) 54:35 [3] 7.8 mi (7:00 / mi)
shoes: Mizuno wave rider 12

Leg hurt a bit on the roads, if it keeps bothering me I might go easier the next recovery day.

Monday Aug 24, 2009 #

Cross Country tempo 20:00 [3] 3.35 mi (5:58 / mi)
shoes: Mizuno wave rider 12

I accidentally turned the wrong way because I thought Nate and AJ might have picked it up but they just turned another way. But everyone else went the right way...

Cross Country warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Mizuno wave rider 12

Lifting/Abs 10:00 [2]

Sunday Aug 23, 2009 #

Note
(rest day)

First since August 7th Q_Q

Saturday Aug 22, 2009 #

Cross Country long 1:01:56 [2] 8.7 mi (7:07 / mi)
shoes: Gel Kayanos

In reality the pace was quite easy, but it was mostly because of the cramps I had during a majority of the run. I won't be eating again before a run.

Friday Aug 21, 2009 #

Cross Country intervals 9:12 [4] 2.0 mi (4:36 / mi)
shoes: Mizunos

8x400s

Cross Country warm up/down 24:00 [2]
shoes: Mizunos

Cross Country hills 5:15 [4]
shoes: Mizunos

6x45second hill intervals

Thursday Aug 20, 2009 #

Cross Country (Easy) 49:13 [3] 7.0 mi (7:02 / mi)
shoes: Mizunos

Wednesday Aug 19, 2009 #

Note

Apparently I have quite the allergic reaction to insect bites. My whole left calf really hurts from that bee sting and my hand has ballooned in size.
C • eww 3

Cross Country warm up/down 22:00 [2]
shoes: Mizunos

Cross Country tempo 21:00 [4] 3.45 mi (6:05 / mi)
shoes: Mizunos

3x7 min intervals at tempo pace, as usual probably too fast.

Tuesday Aug 18, 2009 #

Lifting/Abs 15:00 [2]

Cross Country 28:00 [2]
shoes: Mizunos

Monday Aug 17, 2009 #

Cross Country warm up/down 18:00 [2] 2.4 mi (7:30 / mi)
shoes: Mizunos

Cross Country tempo 17:07 [4] 3.0 mi (5:42 / mi)
shoes: Mizunos

Tempo run, probably too fast, was getting a quite close to Nico and Nate.

Note

I think this is the most miles I've run in a week for the whole summer
C • Good! 3

Sunday Aug 16, 2009 #

Cross Country (Easy) 47:23 [2] 6.53 mi (7:15 / mi)

Easy run with Joe, Nate, and Eric. Didn't get a ride back home though and Joe estimated it to be 1.2 miles back. Went a bit faster on the way back.

Saturday Aug 15, 2009 #

Cross Country long 1:22:56 [3] 11.7 mi (7:05 / mi)

Geoff and I ran together until he turned around, we were going quite fast. Then I picked up the pace around 2 miles back from the cabin because I was worried I was going to be the last one back.

Friday Aug 14, 2009 #

Cross Country (Easy) 42:00 [3] 6.0 mi (7:00 / mi)

With Nate for most of it until we caught up with Joe, Coach Lyon's shoes gave me a bit of trouble.

Cross Country (Easy) 22:30 [2] 2.9 mi (7:46 / mi)

Really easy run later in the evening.

Thursday Aug 13, 2009 #

Cross Country tempo 20:45 [4] 3.28 mi (6:20 / mi)

First run at Arrowhead. I was with Geoff for some of the tempo but he eventually fell behind, then I realized that I didn't look to see what time the tempo started so I ran until I saw AJ, Nate, and Nico turning around. This added an extra 45-60 seconds onto the tempo. Unfortunately I didn't wear long socks with Coach Lyon's shoes.

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

Wednesday Aug 12, 2009 #

Lifting/Abs 30:00 [3]

Like real men, in the woods.

Cross Country warm up/down 20:00 [2] 2.67 mi (7:29 / mi)
shoes: Gel Kayanos

Tuesday Aug 11, 2009 #

Cross Country warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Mizunos

Cross Country 14:25 [3] 2.5 mi (5:46 / mi)
shoes: Mizunos

XC Camp workout, Split the course up in half miles and quarter miles.

Monday Aug 10, 2009 #

Cross Country 40:00 [2] 5.2 mi (7:42 / mi)
shoes: Mizunos

Quite soaking.

Sunday Aug 9, 2009 #

Cross Country 1:15:45 [3] 11.1 mi (6:49 / mi)
shoes: Gel Kayanos

About half way through Steve hurt his ankle so I picked it up to get back to his car so I could call my mom to get him.

Saturday Aug 8, 2009 #

Cross Country race 19:32 [5] 3.1 mi (6:18 / mi)
shoes: Mizunos

Technically 3rd place...Also quite hilly. Steve has a much more detailed description.

Cross Country warm up/down 27:00 [2] 3.6 mi (7:30 / mi)
shoes: Mizunos

Friday Aug 7, 2009 #

Note
(rest day)

Race tomorrow and I was out the whole day.

Thursday Aug 6, 2009 #

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

Cross Country 18:35 [3]
shoes: Mizunos

Hill workout, up the hill by the pavilion, down the hill with the big tree, then back up down to the pavilion x 8

Wednesday Aug 5, 2009 #

Cross Country 42:00 [2] 6.0 mi (7:00 / mi)
shoes: Mizunos

Easy run

Tuesday Aug 4, 2009 #

Lifting/Abs 50:00 [3]

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

I just want to let Joe and Nate see that AP does say "Cooldown" instead of "Warmdown".
C • you're an idiot. 2

Cross Country tempo 20:20 [4] 3.0 mi (6:47 / mi)
shoes: Mizunos

Webster Park progressive run.

Monday Aug 3, 2009 #

Cross Country 39:59 [2] 5.71 mi (7:00 / mi)
shoes: Mizunos

Sunday Aug 2, 2009 #

Note
(rest day)

Finally

Saturday Aug 1, 2009 #

Cross Country 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Mizunos

Pretty easy long run

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