Training Archive: divIn the 7 days ending 2008-07-19:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Jul 19 | ||
| Easy run warm up/down 18:00 [3] 3.2 km (5:37 / km) | |
| shoes: Mizumo Alchemy | ||
| Clayton, morning workout with UNTC. Warmup for uphill intervals session. | ||
| R run intervals 9:18 [5] 2.4 km (3:52 / km) +60m 3:27 / km | |
| shoes: Inov8 270 | ||
| Intervals, plan was 8x400, managed 6x400. Rest till full recovery, 2:30 - 4min
1. 1:32 2. 1:38 3. 1:35 4. 1:33 5. 1:30 6. 1:31 Averaged 1:33 Very hard at the end. | ||
| Stretching 20:00 [3] | |
| Inline Skates 45:00 [3] 6.4 km (7:02 / km) | |
| Evening, Danville Iron Horse trail. Skating with girls. | ||
Thursday Jul 17 | ||
| Easy run tempo 40:00 [3] 7.8 km (5:08 / km) +30m 5:02 / km | |
| shoes: Mizumo Alchemy | ||
| Along lake Chabot. Coldish weather. | ||
| Stretching 5:00 [3] | |
Wednesday Jul 16 | ||
| Easy run warm up/down 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Mizumo Alchemy | ||
| Stretching 15:00 [3] | |
| R run 1:20 [3] 0.4 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| Strides, 4x100 | ||
| Medium Pace Run intervals 19:15 [4] 5 km (3:51 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 5x1000, above I pace.
1. 3:43 2. 3:52 3. 3:52 4. 3:57 5: 3:54 Averaged 3:51 m/km | ||
Sunday Jul 13 | ||
| Easy run warm up/down 15:00 [3] 2.5 km (6:00 / km) | |
| shoes: Inov8 270 | ||
| Orienteering race 1:28:00 [4] *** 6.1 km (14:26 / km) +511m 10:10 / km | |
| spiked:15/21c shoes: Inov8 270 | ||
| Not the best race, in addition never went to #8 (easy control, nothing special). Happens. Got MSP. | ||