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Training Log Archive: sm

In the 7 days ending Jan 23, 2011:

activity # timemileskm+ft
  trail run4 6:19:19 30.37(12:29) 48.88(7:46) 10800
  road run1 1:15:00 7.9(9:30) 12.71(5:54) 750
  Total5 7:34:19 38.27(11:52) 61.59(7:23) 11550

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Sunday Jan 23, 2011 #

trail run 3:45:00 [3] 15.46 mi (14:33 / mi) +8500ft 9:34 / mi
ahr:150 max:179 shoes: asics ds trainer 2

session on the Na Pali trail. lots of up and down, lots of veg, and tech 9 footwork the whole time. Makes running at smith looks like speedwork on the track.

Saturday Jan 22, 2011 #

trail run 26:31 [3] 3.01 mi (8:49 / mi)
ahr:130 max:160 shoes: asics ds trainer 2

Recovery jog, hanalei beach loop. feel the hamstrings a bit from yesterday.

Friday Jan 21, 2011 #

road run 1:15:00 [3] 7.9 mi (9:30 / mi) +750ft 8:43 / mi
ahr:156 max:191 shoes: asics ds trainer 2

30 min warm up on the powerline trail. 3 X 1mi repeats on rolling road terrain. 6:47, 5:59, 5:28. Walk/jogged a mile with Sierra for a cool down

Thursday Jan 20, 2011 #

trail run 26:50 [3] 3.01 mi (8:55 / mi)
shoes: asics ds trainer 2

Hanalei beach loop w Sierra

Wednesday Jan 19, 2011 #

Note

2 "hikes" with Sierra. 3 hours total. Could see all the way to Oahu from one of the summits. Waved to Rod, not sure if he could see us.

Monday Jan 17, 2011 #

trail run 1:40:58 [3] 8.89 mi (11:21 / mi) +2300ft 9:07 / mi
ahr:142 max:182 shoes: brooks launch

Some ez running in the park with Kristin and the Hounds. then 2 med tempo laps up the Burma. Kauai bound

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