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Training Log Archive: sm

In the 7 days ending Apr 23, 2010:

activity # timemileskm+ft
  trail run6 8:42:50 49.7(10:31) 79.99(6:32) 9900
  road run1 1:05:00 9.0(7:13) 14.48(4:29)
  Total7 9:47:50 58.7(10:01) 94.47(6:13) 9900

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Friday Apr 23, 2010 #

trail run hills (power walking) 1:59:00 [3] 9.6 mi (12:24 / mi) +3400ft 9:17 / mi
ahr:146

2 laps up the Burma/scar from the river. power walking up running down. 29 min up/ 15 down both times

Thursday Apr 22, 2010 #

trail run (recovery) 28:00 [3] 3.1 mi (9:02 / mi) +200ft 8:31 / mi
shoes: brooks launch

Wednesday Apr 21, 2010 #

road run tempo 1:05:00 [3] 9.0 mi (7:13 / mi)
ahr:161 max:180 shoes: brooks launch

4 mile tempo effort on the road, splits were 6:40 6:29 6:28 6:15
HR @ 150 for warmup 175 for tempo

Tuesday Apr 20, 2010 #

trail run (recovery) 1:09:00 [3] 7.5 mi (9:12 / mi) +500ft 8:39 / mi
ahr:141 shoes: sportiva wildcat

Went for a spin in the park, luckily the really hard stuff didn't start coming down until i got out the door. Did 6 uphill sprints on the Burma. Legs feeling better, should be able to put in an effort tomorrow.

Monday Apr 19, 2010 #

trail run 45:30 [3] 4.5 mi (10:07 / mi) +200ft 9:42 / mi
ahr:132 shoes: brooks launch

Ez recovery run w/ the hound. Did some form drills and light stretching. Sore and stiff but not crippled. Weighed myself last night, i was definitely dehydrated a bit but also short on salt, glycogen and man sauce.

Sunday Apr 18, 2010 #

trail run long 3:53:00 [3] 22.0 mi (10:35 / mi) +5400ft 8:36 / mi
ahr:170 max:187 shoes: brooks launch

This ones gonna leave a mark. Burma, scar, grey butte X 1.5 and a cole loop. Ran most of it with Rod and picked up Kami for a while on Grey Butte. Wheels came off the cart with around an hour to go (no surprise) Probably a better workout than if i had raced Peterson. All time high avg hr.

Saturday Apr 17, 2010 #

trail run warm up/down 28:20 [3] 3.0 mi (9:27 / mi) +200ft 8:53 / mi
shoes: brooks launch

ez recovery jog w/ the hound, felt OK but quad are actually pretty sore. Hope to have more of my A game tomorrow.

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