Saturday May 31 |
 | Note | |
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| Mount Diablo run from North gate HS in Walnut Creek to the top. 21km, 1+km climb.
http://www.kodakgallery.com/I.jsp?c=9qie6o3.d7adh5...
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| Easy run hills 2:17:00 [4] 21 km (6:31 / km) +1200m 5:04 / km | |
| shoes: Mizuno Wave Renegade 3 |
| That was tough. All the way up-hill. But the most difficult part was last 3km, steepest never ending climb. Temperature actually was just wonderful for running, +12...+14C. Very sunny on the top. |
| Stretching 20:00 [3] | |
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Friday May 30 |
| Note | |
| (rest day) |
| Party at Lailie's house |
Wednesday May 28 |
| Easy run 18:00 [3] | |
| shoes: Mizuno Wave Renegade 3 |
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| Stretching 10:00 [3] | |
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| R run intervals 40 [4] 0.2 km (3:20 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 2x100 strides, easy |
| Medium Pace Run 19:30 [3] 4.82 km (4:03 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intervals, 3x1600, faster than I pace. rest 4-5min, 1 lap easy.
1. 6:33 - 1:31, 1:40, 1:40, 1:42
2. 6:31 - 1:36, 1:40, 1:40, 1:36
3. 6:28 - 1:32, 1:42, 1:40, 1:30
averaged 6:30 m/m, improvement 12 sec in 2 weeks, but long way to go. at this pace could be 5:30 by the end of the year.
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Tuesday May 27 |
| Easy run 12:00 [3] 2 km (6:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Lazy warmup. Not up to any running, but keep blood flowing. |
| Stretching 10:00 [3] | |
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| Recovery (Steam room) 30:00 [3] | |
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Sunday May 25 |
| Easy run 45:00 [3] 8 km (5:38 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Jogged with Tapio after some 4+ hours hiking, from the very top of the mountain on the other side of the Donner lake. Felt way better, but still not very confident. At least managed easy pace jog without major problems. |
| Stretching 10:00 [3] | |
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