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Training Log Archive: sitka

In the 7 days ending May 30, 2010:

activity # timemileskm+m
  Run8 8:11:55 58.72(8:23) 94.5(5:12) 1465
  Cycling1 1:50:00
  DWR1 1:00:00
  Strength2 55:00
  Form2 30:00
  C&R5 1:30
  Performance Tasks1 20
  Total12 12:28:45 58.72 94.5 1465

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MoTuWeThFrSaSu

Sunday May 30, 2010 #

C&R 20 [3]

9 AM

Run 1:45:55 intensity: (37:45 @1) + (9:45 @2) + (40:05 @3) + (18:20 @4) 23.0 km (4:36 / km) +565m 4:06 / km

long run, fartlek style. 4x70m hills, then 50' progression to tempo. Good one.

Saturday May 29, 2010 #

7 AM

Cycling 1:50:00 [1]

good ride

Friday May 28, 2010 #

6 PM

Run 1:10:00 [1] 13.5 km (5:11 / km)

really easy reco run, tired legs!

C&R 20 [3]

Thursday May 27, 2010 #

10 AM

Run 1:25:00 intensity: (1:00:00 @1) + (20:00 @3) + (5:00 @5) 12.0 km (7:05 / km) +600m 5:40 / km

Base run planned, some niggling spots in the feet, so made it a low impact stair workout. 10xfull length (single/doubles), 5x top sprints. Felt marsh-relevant. Tired legs from yesterday, but a very good workout nonetheless.
6 PM

Run 37:00 [1] 7.5 km (4:56 / km)

Strength 30:00 [1]

Form 10:00 [1]

C&R 20 [3]

good one

Wednesday May 26, 2010 #

11 AM

Run 1:11:00 intensity: (40:00 @1) + (20:00 @2) + (5:00 @4) + (6:00 @5) 14.0 km (5:04 / km)

Strides, 1600, 3xbroken 600 - 400 (jog80) 200. Hot 27,34 humidex, likely hotter on the track. Good workout, took the heat well. Strong, but not super fast in the heat.

Performance Tasks 20 [3]

4 PM

Run 15:00 [1] 3.0 km (5:00 / km)

8 PM

DWR 1:00:00 [1]

C&R 10 [3]

Tuesday May 25, 2010 #

7 AM

Run 23:00 [1] 4.5 km (5:07 / km)

Form 20:00 [1]

Strength 25:00 [1]

5 PM

Run 1:25:00 intensity: (35:00 @1) + (45:00 @2) + (5:00 @4) 17.0 km (5:00 / km) +300m 4:36 / km

trail loop, at that pointless sorta fast pace, no workout. Should have just done my plan. Cooked from the heat, so some hill sprints at the end.

Monday May 24, 2010 #

C&R 20 [3]
(rest day)

Planned rest day.

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