Training Log Archive: cbdIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
Running long 1:45:00 [3] 14.0 mi (7:30 / mi)
slept:6.0 shoes: Cascadia 2
Ran with Olaf after his RRS 10K. TDWolf, 7 mi in 50 min & another lap in 55 min alone. It was a pretty fast lap with OS and probably not sustaneable for another lap. 2nd lap felt dehydrated and under carbed. Not enough sleep.
Saturday Sep 12, 2009 #
Yoga 1:10:00 [3]
heavy upper body and core work - was going to do weights after but didn't feel like it.
Thursday Sep 10, 2009 #
Running tempo 51:12 [4] 8.0 mi (6:24 / mi)
slept:9.0 shoes: DS Trainers 3
Breakaway & some. Started too fast.
Wednesday Sep 9, 2009 #
Cycling (mtb) 50:00 [3] 10.0 mi (5:00 / mi)
Rode with Clark through the wilderness area near the prision. Good times.
Tuesday Sep 8, 2009 #
Running intervals 1:40:00 [4] 12.0 mi (8:20 / mi)
shoes: Nike Lunar Trainer 1
4-mi warmup
workout:
4x400 77, 76, 75, 75
400 rest
4x400 78, 77, 78, 78
400 rest
4x400 79, 78, 77, 76
800 cool down
3-mile cooldown
Super tired legs at the start, but a long warmup helped quite a bit. Need to do 4 mi warmups from now on, methinks.
workout:
4x400 77, 76, 75, 75
400 rest
4x400 78, 77, 78, 78
400 rest
4x400 79, 78, 77, 76
800 cool down
3-mile cooldown
Super tired legs at the start, but a long warmup helped quite a bit. Need to do 4 mi warmups from now on, methinks.
Monday Sep 7, 2009 #
Running long 3:00:00 [1] 8.0 mi (22:30 / mi)
shoes: Cascadia 2
Orienteering practice on hilly cross-country at Natchez Trace w/Olaf