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Training Log Archive: Adrian Hamouda

In the 31 days ending Aug 31, 2011:

activity

time

miles

Summer running

18:58:44

166.09

(6:51)

267.29

(4:16)

Cross Country

3:25:36

29.17

(7:03)

46.94

(4:23)

Lifting/Abs

1:10:00

Total

23:34:20

195.26

314.23

1:54

0:00

» now

Wednesday Aug 31, 2011 #

Cross Country 9:00 [3] 1.25 mi (7:12 / mi)
shoes: Kinvara Dos

Accelerations again today... 250m jog, pick up at 150m and at 40m all out sprint.

Cross Country 1:00:05 [3] 8.2 mi (7:20 / mi)
shoes: Kinvara Dos

Recovery run

Lifting/Abs 45:00 [4]

Some of the most intense abs and lifting I have ever done

Tuesday Aug 30, 2011 #

Cross Country warm up/down 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Kinvara Dos

Cross Country hills 19:00 [4] 3.0 mi (6:20 / mi)
shoes: Kinvara Dos

First 3x1 miles at Cobb Hill

Cross Country hills 15:10 [5] 2.25 mi (6:44 / mi)
(sick) shoes: Kinvara Dos

Stomach started really making me sick, I couldn't finish the last 3 so coach had me just do the bottom loop.

Monday Aug 29, 2011 #

Cross Country 44:02 [3] 6.57 mi (6:42 / mi)
shoes: Kinvara Dos

We went out 3 miles to the park (really fast 6:10 pace) and did hill bounding. Then we ran back, a much more conservative pace (6:50)

Cross Country 6:30 [3] 1.0 mi (6:30 / mi)
shoes: Kinvara Dos

Accelerators, we did 5. They are basically a jog, into a fast run, into an all out sprint. This was before we left the school.

Cross Country 30:49 [3] 3.9 mi (7:54 / mi)
shoes: Kinvara Dos

The upperclassmen took the team on a trail run, they then forced the freshman to take us back in the opposite direction. If we made any wrong turns they would scream at us....it was pretty funny

Lifting/Abs 25:00 [3]

Did a bunch of free weight stuff and a lot of abs.

Saturday Aug 27, 2011 #

Summer running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Kinvara Dos

Joe's knee was bothering him so we ended early. My stomach was still a bit off so it was fine with me.

Friday Aug 26, 2011 #

Note
(sick)

Probably won't be running today either. I'm pretty sure it's a stomach bug.

Thursday Aug 25, 2011 #

Note
(sick)

Either ate something bad or have a bug but my stomach has been so bad today. Sadly I probably won't get 60 now.

Wednesday Aug 24, 2011 #

Summer running 1:18:30 [3] 11.0 mi (7:08 / mi)
shoes: Kinvara Dos

Last run with John :(

Tuesday Aug 23, 2011 #

Summer running 51:36 [3] 7.6 mi (6:47 / mi)
shoes: Kinvara Dos

Really early after last night...

Monday Aug 22, 2011 #

Summer running 48:09 [3] 7.0 mi (6:53 / mi)
shoes: Kinvara Dos

With Geoff and Joe

Summer running (Strides ) 2:00 [3] 0.5 mi (4:00 / mi)
shoes: Kinvara Dos

Strides

Sunday Aug 21, 2011 #

Summer running 38:26 [3] 5.6 mi (6:52 / mi)
shoes: Kinvara Dos

Pretty tired from a long day at work at 7 this morning. I wanted to make sure I got 55 this week though

Saturday Aug 20, 2011 #

Summer running 39:33 [3] 6.0 mi (6:36 / mi)
shoes: Kinvara Dos

Friday Aug 19, 2011 #

Summer running 54:50 [3] 8.02 mi (6:50 / mi)
shoes: Kinvara Dos

Thursday Aug 18, 2011 #

Summer running 1:13:02 [3] 10.56 mi (6:55 / mi)
shoes: Kinvara Dos

Long way to big field and then did the loop.

Wednesday Aug 17, 2011 #

Summer running 41:22 [4] 5.8 mi (7:08 / mi)
shoes: Lunar Racer 2

Dirt cheap trail race...Ruben earlier in the day did not help...

Summer running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Lunar Racer 2

Tuesday Aug 16, 2011 #

Summer running 54:55 [3] 8.0 mi (6:52 / mi)
shoes: Kinvara Dos

With Steve, Nico, and Geoff

Summer running 2:00 [3] 0.5 mi (4:00 / mi)

8 strides

Monday Aug 15, 2011 #

Summer running 59:32 [3] 8.1 mi (7:21 / mi)
shoes: Kinvara Dos

With AJ, up to big woods and back.

Summer running 6:30 [3] 1.15 mi (5:39 / mi)

Barefoot run around that big field, then did strides in the field.

Sunday Aug 14, 2011 #

Summer running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Kinvara Dos

Summer running (Time trial practice) 17:11 [4] 3.0 mi (5:44 / mi)
shoes: Nike Zoom Forever XC 2

Decided to try the RIT time trial which is running 3 miles in 17 mins. I went out kind of fast, around 5:30, then was 11:22 and I didn't look at my watch for the last mile which was slow, 5:48. This isn't too bad I guess, especially considering I really only have 3 weeks of real training down. I wanna make sure by september that I am well under the mark though.

Friday Aug 12, 2011 #

Note
(rest day)

Thursday Aug 11, 2011 #

Summer running 56:10 [3] 8.0 mi (7:01 / mi)
shoes: Kinvara Dos

With Geoff

Summer running (Strides) 2:00 [3] 0.5 mi (4:00 / mi)

8 of em

Wednesday Aug 10, 2011 #

Summer running 39:50 [3] 5.75 mi (6:56 / mi)
shoes: Kinvara Dos

With Justin

Tuesday Aug 9, 2011 #

Summer running 42:35 [3] 6.8 mi (6:16 / mi)
shoes: Kinvara Dos

This felt good actually.

Summer running 12:00 [3] 1.5 mi (8:00 / mi)

Barefoot mile and a half with Ajar

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