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Training Log Archive: jtruns

In the 7 days ending Apr 19, 2009:

activity # timemileskm+ft
  Running7 12:51:00 105.0(7:21) 168.98(4:34)
  Total7 12:51:00 105.0(7:21) 168.98(4:34)
averages - sleep:7.9 weight:171.5lbs

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Sunday Apr 19, 2009 #

Running (AM) 3:18:00 [2] 25.0 mi (7:55 / mi)
slept:7.0 shoes: Saucony Xodus Trail

North Shore, started off with Matt Sherman the PWHS cross country coach. He ran for an hour and then turned back. I ran at a comfortable pace and it felt really easy. Planned to run with the incline club but I didnt feel like making the drive and dealing with the snow. The trail was a little muddy but overall the conditions were perfect.

Saturday Apr 18, 2009 #

Running (AM) 56:00 [2] 8.0 mi (7:00 / mi)
slept:7.0 shoes: Saucony Progrid Ride

Treadmill

Running (PM) 1:03:00 [2] 9.0 mi (7:00 / mi)
weight:171.4lbs shoes: Saucony Progrid Ride

Treadmill, felt really good started at 8 MPH like usual but by mile 5 I was at 9 and I ended the run at 9.3. I felt really easy and comfortable.

Friday Apr 17, 2009 #

Running (AM) 42:00 [2] 6.0 mi (7:00 / mi)
weight:170.4lbs shoes: Saucony Progrid Ride

Treadmill

Thursday Apr 16, 2009 #

Running (AM) 51:00 [2] 7.0 mi (7:17 / mi)
slept:9.0 shoes: Saucony Progrid Ride

Treadmill

Running (PM) 1:09:00 [4] 9.0 mi (7:40 / mi)
shoes: Saucony Progrid Ride

PMI, 3 mile warm up with 6 hill repeats with 2 minute run in between with a 3 mile cool down. Repeats were in 1:31, 1:35, 1:44, 1:40, 1:41 and 1:37. Started off a little quick and I paid for it on the 3rd hill rep. The first hard workout after a short layoff is always tough and I was looking for a reason to quit after the first four. I little windy today but most of the wind was coming from behind. This is a workout that I plan on running every other Thursday with a hill tempo run with team CRUD on the other Thursday.

Wednesday Apr 15, 2009 #

Running (AM) 42:00 [2] 6.0 mi (7:00 / mi)
slept:6.0 weight:172.6lbs shoes: Saucony Progrid Ride

Treadmill, wanted to run at the Greenland course last night but my meeting in Denver took too long. Felt great considering the trip and sleep time last night.

Running (PM) 1:24:00 [2] 11.0 mi (7:38 / mi)
shoes: Saucony Xodus Trail

North Shore, I was a little tired, hungry and thristy on the way back.

Tuesday Apr 14, 2009 #

Running (AM) 1:12:00 [4] 11.0 mi (6:33 / mi)
slept:8.0 shoes: Saucony Progrid Ride

Treadmill, 3 mile warm up @ 7:00 per mile, 3 mile tempo in 16:15 mile splits 5:31, 5:25, 5:19, then a 5 mile cool down @ 6:50 per mile. Didn't feel too bad for my first flat tempo run but I wasnt quite as fast as in January. I will continue to work my mile splits down and work up to 5 miles of tempo.

Monday Apr 13, 2009 #

Running (AM) 1:34:00 [2] 13.0 mi (7:14 / mi)
slept:10.5 shoes: Saucony Progrid Ride

Treadmill

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