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Training Log Archive: mehosford

In the 7 days ending Nov 1, 2009:

activity

time

miles

+ft

Running

11:34:52

62.4

(11:08)

100.42

(6:55)

10109

Yoga

3:50:00

Strength

41:54

Total

16:06:46

62.4

100.42

10109

averages - sleep:7 weight:106lbs

5:30

0:00

» now

Sunday Nov 1, 2009 #

Running (Trail) 4:30:20 [4] 16.5 mi (16:23 / mi) +6191ft 12:05 / mi

Neffs to Millcreek/Desolation Trail to Church Fork and out West Grandeur. Humbling and amazing. Impeccable crew! Christian, Peter, Jared, Matty and Me.

Yoga 1:00:00 [3]

Yoga on my own in the middle room.

Saturday Oct 31, 2009 #

Running (Road) 50:00 [3] 5.5 mi (9:05 / mi)

Run for the dog! Excellent warm up with Matty to the coffee shop. Thanks a latte.

Friday Oct 30, 2009 #

Running (Trail) 45:00 [3] 4.2 mi (10:43 / mi) +423ft 9:47 / mi
ahr:126 max:161 slept:6.0 weight:106lbs

Running (Road) 1:47:16 [4] 13.0 mi (8:15 / mi) +768ft 7:49 / mi
ahr:155 max:177

Split - aHR, pace for 10 minutes
1 - 135, 10 min WU
2 - 161, 10k pacing
3 - 147, 10 min rest
4 - 170, 5k pacing
5 - 158, 10k pacing
6 - 144, 10 min rest
7 - 168, 5k pacing
8 - 162, 10k pacing
9 - 144, 10 min rest
10 - 171, 5k pacing
11 - 144, 7 min cooldown

Thursday Oct 29, 2009 #

Yoga 1:30:00 [3]
slept:7.0 shoes: My Bare Feet

Yoga solo at the hotel. Early morning. Praying to get home today.

Note
(rest day)

Wednesday Oct 28, 2009 #

Running (Trail) 1:17:00 [3] 8.0 mi (9:37 / mi) +1175ft 8:27 / mi
ahr:137 max:164 shoes: Mtn Masochist GTX

FIRST run of the year in SNOW. Wow. That stuff sure is white. And dry. And powdery! Eddie blended in to the snow like a wee lil rabbit. Excellent BST easy run with Adam "Is a 2:30 marathon too much to ask?" Wende. I think Adam really wanted to run with Matt, because he is thinking about "converting" to ultras. Adam is the 217th person to tell me that I should read "Born to Run." OK.
All I could think about was getting skis mounted and tuned!!

Strength 21:54 [3]
shoes: My Bare Feet

*New* 100s = Spidey Plank, Single leg deadlifts (20 each side), box jumps, leg lifts (laying down). 20 x each and 5x through.

Tuesday Oct 27, 2009 #

Running (Trail) 1:47:37 [3] 10.2 mi (10:33 / mi) +1552ft 9:13 / mi
ahr:128 max:161

Cougar 10 with team toughcakes. One of us was so tough that she bodyslammed a sign in the middle of the trail just to see if she could knock it over.*
*A runner going full force into the sign could NOT knock the sign over. Was actually the other way around.

Monday Oct 26, 2009 #

Running (Treadmill) 37:39 [4] 5.0 mi (7:32 / mi)
slept:8.0

0.8 mile WU
3.2 miles AeT on the rat wheel at 6:48 min/mile.
1 mile cooldown

Strength 20:00 [3]

Spider Plank x 2 (20 reps each)
Box drill x 1 (20 reps)
Single leg squats x 1 each leg (20 reps)
Single leg standing deadlift x 1 each leg (20 reps)
Ball follies with Matt. 10 minutes of laughing and trying.

Yoga 1:20:00 [3]

Greenlake yoga. Lucky me.

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