Training Log Archive: rwillIn the 7 days ending Jul 18, 2009:
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Saturday Jul 18, 2009 #
running long 3:42:35 [3] 22.0 mi (10:07 / mi) +577ft 9:52 / mi
ran easy first loop with Sam Crain in 1:57 and picked it up on the second loop solo. Felt great the whole way.
Friday Jul 17, 2009 #
strength 25:00 [3]
decelerated lung for 12 min. 200+ or so reps
incline walk for 5min
ab work 30 x3
incline walk for 5min
ab work 30 x3
running 42:17 [3] 5.0 mi (8:27 / mi)
ran easy with nick lewis on greenline.
Thursday Jul 16, 2009 #
walking/hike 30:00 [3] 2.1 mi (14:17 / mi) +2231ft 7:07 / mi
fast hike on treadmill started at 16º up to 32º
running tempo 53:32 [4] 7.1 mi (7:32 / mi) +167ft 7:23 / mi
ahr:155 max:167
ran the Thursday breakaway run
Wednesday Jul 15, 2009 #
running 40:30 [3] 5.19 mi (7:48 / mi)
ahr:147 max:174
Tuesday Jul 14, 2009 #
running 1:46:16 [3] 12.86 mi (8:16 / mi)
Ran white to blue from rs. Out easy @ 8:45 paceand picked it on the way back last mile @ 6:15 pace felt controled
Monday Jul 13, 2009 #
strength 30:00 [3]
lunges and pushsups.
Did bunged lungs 190 reps.
push ups 3x20
Did bunged lungs 190 reps.
push ups 3x20
Sunday Jul 12, 2009 #
running long 2:30:49 [2] 15.3 mi (9:51 / mi) +410ft 9:37 / mi
ahr:143 max:161
ran easy @ stanky creek again. Hot and Humid