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Training Log Archive: gogirlgo

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Trail Run 5 9:18:00 52.0(10:44) 83.68(6:40)
  Treadmill run 8 7:23:00 53.0(8:22) 85.29(5:12)
  Road Run 1 2:05:45 15.3(8:13) 24.62(5:06)
  BIKE2 55:00 3.0(18:20) 4.83(11:24)
  core/weights 1 30:00
  Total16 20:11:45 123.3 198.43

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Tuesday Nov 20, 2012 #

BIKE (spin) 30:00 [2] 2.0 mi (15:00 / mi)

Treadmill run 20:00 [2] 2.0 mi (10:00 / mi)

Sunday Nov 18, 2012 #

Road Run 20:00 [2] 2.0 mi (10:00 / mi)
shoes: 2nd NB ROAD

warmup

Road Run race 1:45:45 [5] 13.3 mi (7:57 / mi)
shoes: 2nd NB ROAD

Spasms in warmup but none in race! 30 mins to get settled into a pace. Held on fine, but struggle at last 2 km.. mind you, they were uphill.
Laps:
5 km 24:41, 10 km uphill 25:02, First 10 km in 49:40
15 km 25:01,20km uphill 25:22, Second 10 km in 50:23 40 sec slower
Last km 5:47

Happy with time, just have to take off 10 more mins!

Saturday Nov 17, 2012 #

Treadmill run 40:00 [3] 4.0 mi (10:00 / mi)

with 10 sec X 100 m sprints

Thursday Nov 15, 2012 #

Trail Run 1:30:00 [3] 8.0 mi (11:15 / mi)

SLOW, tired Buntzen

Wednesday Nov 14, 2012 #

Treadmill run 1:15:00 [4] 9.0 mi (8:20 / mi)
shoes: 2nd NB ROAD

4X 1 mi at 8.5 mph

Tuesday Nov 13, 2012 #

Treadmill run hills 49:00 [3] 6.0 mi (8:10 / mi)

7.5 mph easy w. 8X15 sec hills

Sunday Nov 11, 2012 #

Treadmill run 50:00 [4] 6.0 mi (8:20 / mi)
shoes: 2nd NB ROAD

4X1 mi at 8-8.5 mph

Saturday Nov 10, 2012 #

Trail Run hills 2:45:00 [3] 13.0 mi (12:42 / mi)

baby bear loop

Thursday Nov 8, 2012 #

Trail Run 1:40:00 [3] 9.0 mi (11:07 / mi)
shoes: montrail hardrock?

lv

Wednesday Nov 7, 2012 #

Treadmill run (easy) 1:16:00 [3] 9.0 mi (8:27 / mi)

Tuesday Nov 6, 2012 #

Treadmill run intervals 55:00 [4] 7.0 mi (7:51 / mi)
shoes: NB ROAD

2 mi markup, 4 X 1 mi @ 8.5 + 5X20 sec hills.

Monday Nov 5, 2012 #

core/weights 30:00 [3]

Sunday Nov 4, 2012 #

Trail Run 1:43:00 [3] 13.0 mi (7:55 / mi)

Fisherman's trail w marc n Janet. Fun flat

Saturday Nov 3, 2012 #

Treadmill run 1:18:00 [4] 10.0 mi (7:48 / mi)
shoes: NB ROAD

45 min 10k @ 8mph with markup n cooldown

Friday Nov 2, 2012 #

BIKE (trainer) 25:00 [3] 1.0 mi (25:00 / mi)

Thursday Nov 1, 2012 #

Trail Run 1:40:00 [3] 9.0 mi (11:07 / mi)
shoes: montrail hardrock?

.lv w marc

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