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Training Log Archive: cktrahan

In the 7 days ending Sep 23, 2012:

activity # timemileskm+ft
  Dog Walking6 5:23:05 17.1(18:54) 27.52(11:44)
  Run5 4:59:06 34.32(8:43) 55.23(5:25)
  Total7 10:22:11 51.42(12:06) 82.75(7:31)

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Sunday Sep 23, 2012 #

Dog Walking 36:45 [1] 1.85 mi (19:52 / mi)

Saturday Sep 22, 2012 #

Run 1:54:30 [2] 12.0 mi (9:33 / mi)
shoes: Kinvara 2's - grey/red

Terry Hershey Park. With Miles, Thomas, and about an hour with Cees. Didn't feel so great and my toe is pretty f-ed up but it was great company and a nice run.

Friday Sep 21, 2012 #

Dog Walking 32:55 [1] 1.75 mi (18:49 / mi)

Thursday Sep 20, 2012 #

Run 46:33 [3] 5.82 mi (8:00 / mi)
shoes: Asics Hyper Speed #3

Cloverleaves. Hill day. 3 x all 4 cloverleaves; progressive. 1 lap = .96 mile.

7:36, 7:18, 6:38. Pushed a little this morning with the cooler air. I was working on the last one but it felt pretty good. It would have been better if lap 2 was in the 7:10-7:12 range but that's kind of nitpicking. Good morning.

Dog Walking 33:45 [1] 1.75 mi (19:17 / mi)

Dog Walking 35:00 [1] 1.75 mi (20:00 / mi)

Wednesday Sep 19, 2012 #

Run 45:28 [2] 5.5 mi (8:16 / mi)
shoes: Kinvara 3 - blue/orange

Arboretum. Supposed to be an easy recovery-type day after yesterday. But NB decided to treat the 2nd half of the run like the Olympic 10k final. So we negative split by like 2 minutes or more. Plus, the cool weather we were promised didn't materialize. Shocking.

Dog Walking 32:52 [1] 1.75 mi (18:47 / mi)

Dog Walking 27:25 [1] 1.5 mi (18:17 / mi)

Tuesday Sep 18, 2012 #

Run 47:15 [3] 5.5 mi (8:35 / mi)
shoes: Kinvara 2's - grey/red

Memorial. A little faster running. 3 miles at 7:45 avg pace but the workout was actually a lot faster (and felt a lot harder) than that. Did 4-3-2-1. Run hard for 4 min, easy for 4, hard 3, easy 3...2, 1. Ran the hard parts from ~6:40 pace for the 4 min section to way down in the 5's for the 1 min section. Ran the easy parts real easy.

Dog Walking 37:39 [1] 2.0 mi (18:49 / mi)

Dog Walking 28:40 [1] 1.5 mi (19:07 / mi)

Monday Sep 17, 2012 #

Run 45:20 [2] 5.5 mi (8:15 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. A constant but fairly light rain cooled things down and made for a really nice morning. Plus, NB's personal rabbit appeared, giving her just enough motivation to push hard all the way home.

Dog Walking 27:10 [1] 1.5 mi (18:07 / mi)

Dog Walking 30:54 [1] 1.75 mi (17:40 / mi)

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