Training Log Archive: igorunIn the 7 days ending Jan 24, 2010:
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Sunday Jan 24, 2010 #
Note
(rest day)
Volunteering at NYRR NYC Half-Marathon.
Seen Dmitriy 2 times
Seen Dmitriy 2 times
Saturday Jan 23, 2010 #
12 AM
Running long 1:08:00 [4] 7.5 mi (9:04 / mi)
slept:5.5 weight:185.1lbs
DR canal, 40F, sunny, dry, nice
paces per mile:
1-st easy, 2 - 8:15, 3 - 800, 4 - 8:15; 5,6 easy; 7 - 8:25
walk 2 mins after 3.5 turning point
weight is after run
paces per mile:
1-st easy, 2 - 8:15, 3 - 800, 4 - 8:15; 5,6 easy; 7 - 8:25
walk 2 mins after 3.5 turning point
weight is after run
Thursday Jan 21, 2010 #
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Nike Reax Run 4
Running 17:00 [3] 2.0 mi (8:30 / mi)
slept:6.0 weight:188lbs shoes: Nike Reax Run 4
560 Cal
188 -- 186.5 -- 186.0
Strength
Crunches - 3x10x100lb; bicepce - 2x10x65lb; Vert chest - 3x10x65lb
188 -- 186.5 -- 186.0
Strength
Crunches - 3x10x100lb; bicepce - 2x10x65lb; Vert chest - 3x10x65lb
Wednesday Jan 20, 2010 #
8 AM
Running intervals 34:34 [4] 4.0 mi (8:39 / mi) +400ft 7:54 / mi
slept:6.0 weight:188lbs
0.25 x (6.0;6.5;7.0)
intervals 6x0.25 @ 8.5 mph +6x 1:50 @6.0
0.2mi @ 6.0pmh
635 Cal
188.5 -- 187 -- 186lb
intervals 6x0.25 @ 8.5 mph +6x 1:50 @6.0
0.2mi @ 6.0pmh
635 Cal
188.5 -- 187 -- 186lb
Tuesday Jan 19, 2010 #
Walking warm up/down 8:00 [1] 0.5 mi (16:00 / mi)
shoes: Nike Reax Run 4
incline 7.0
Running 33:32 [3] 4.0 mi (8:23 / mi) +400ft 7:40 / mi
max:168 slept:6.0 weight:186.5lbs shoes: Nike Reax Run 4
0.5 mi x (6.0; 6.5; 7.0) mph 2.5 mi x 7.5mph
incline=1.5%
HR=168 --> 128 in 2:25 min
700 Cal
186.5 -- 185 -- 184.0
incline=1.5%
HR=168 --> 128 in 2:25 min
700 Cal
186.5 -- 185 -- 184.0
Monday Jan 18, 2010 #
Walking 1:30:00 [0] 3.0 mi (30:00 / mi)
IAS, Princeton