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Training Log Archive: igorun

In the 7 days ending Oct 2, 2010:

activity # timemileskm+ft
  Running3 5:42:25 40.6(8:26) 65.34(5:14)
  Total3 5:42:25 40.6(8:26) 65.34(5:14)
averages - sleep:8 weight:182.4lbs

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Saturday Oct 2, 2010 #

9 AM

Running race 1:38:25 [5] 13.1 mi (7:31 / mi)
ahr:168 max:179 slept:6.0 weight:181lbs shoes: PUMA Street Kosmos

Grete’s Great Gallop 1/2 marathon
58F, 56%hum, Wind 3mph, sunny.

Note
slept:5.0 weight:181lbs

Very nice, cool air, excellent run. Did my best, gave everything at the end.
(HR=179), mostly stayed in 168-171 range.
This is PR! My Mcmillan calc projected marathon time is 3:27:34. Will see in Philadelphia :)
Again, as in prev race, drank only gatorade - 2 cups on mile 3.5, and then one cups at 4 gatorade stop.
After race - 4 cups of gatorade ot once, bagel with salmon, 2 plums, 0.25L VOSS water.
Weight: morning 181, back at home 180 (after all eaten at race)

Wednesday Sep 29, 2010 #

8 PM

Running intervals 50:00 [4] 6.0 mi (8:20 / mi)
ahr:155 max:175 slept:5.0 weight:183lbs shoes: Adidas Adizero Sonic M

8 intervals 0.5mi at 7:20 pace + 0.25 at 9:20 pace

Running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
shoes: Adidas Adizero Sonic M

1 mi warm up
0.5 cool down after intervals

Sunday Sep 26, 2010 #

2 PM

Running long 3:00:00 [2] 20.0 mi (9:00 / mi)
ahr:150 max:168 slept:8.0 weight:184.5lbs shoes: Nike Reax Run 4

DRC State Park; 1mi beyond Griggstown and back
184.5 --> 178.8
1 gel before + 3 gels during; 3.5 x 20oz water

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