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Training Log Archive: mariaamaya

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run6 7:48:43 38.36(12:13) 61.73(7:36)
  Total6 7:48:43 38.36(12:13) 61.73(7:36)

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Sunday Jan 28 #

11 AM

Run (Outside) 2:31:32 [2] 15.22 mi (9:57 / mi)
shoes: ON - Cloudsurfer (G&O)

Run 1: 3hr flat road cut-down run. 3 distinct segments of 1hr each. This is good practice on pacing. The first hour should be slower than normal - shoot for 10:00. Then make the middle hour normal easy pace of about 9:00. Finally, finish with the last hour being approx marathon pace (or 1 min per mile faster than hour 2). This will be a good hard run so try to make sure you have an easy day or off day before it.

Well, okay, so I kind of had the day off yesterday so that's good. I was somewhat well rested.

However, I planned on running with one of the Army guys in town working on a visiting General's detail. Of course, he's a 5k racer so he likes to run quite fast. My splits were not as expected, planned or desired.

At this point I'm just glad I was able to get in a run longer than 1 1/2 hrs!

Mile 1: 10:52 m/m (by myself)

Picked up Ryan
2: 9:11
3: 9:16
4: 9:29
5: 10:16
6: 10:47
7: 9:20
8: 9:05
9: 8:47

Dropped off Ryan
10: 9:03
11: 10:19
12: 10:53
13: 11:17
14: 10:16
15: 10:17
15.22: 10:45

Saturday Jan 27 #

3 PM

Run (Outside) 21:53 [1] 1.65 mi (13:16 / mi)
shoes: ON - CloudSurfer


Working at the dog shelter again! Therefore, no time for a run. However, Kodi needs something so we went out and ran a short little route on the farm. She was done by .75 miles. But last night and today she slept like a rock! :)

Friday Jan 26 #

6 AM

Run (Outside) 1:15:22 [3] 7.87 mi (9:35 / mi)
shoes: Salomon Sense Pro Max


We went out and did 1/4 mile sprints today. Nice warm-up with form drills, forgot to do strides. We were only able to do 8 reps but I was really tired today, not sure if I'm not sleeping enough or what...?

Wednesday Jan 24 #

6 AM

Run (Outside) 1:09:56 [1] 7.0 mi (9:59 / mi)
shoes: Salomon Sense Pro Max


I went out with Ales for a short 5 miles, of course I ran 1 mile to meet him and 1 mile back to the embassy. Nice, easy run.

7 PM

Run (Inside Track) 1:30:00 [4] 3.9 mi (23:05 / mi)
shoes: ON - Cloudsurfer (G&O)


4 x 200 warm-up
3 x 200 form drills
1 x 200 strides

14 x 300 meters
I was a little more tired and did my 200 meters between :45 - :48 seconds, not sure what I did the actual 300 meters in, there was no clock there.

3 x 200 cool down

This run went by quickly but it was good!



Tuesday Jan 23 #

6 AM

Run (Treadmill) 1:00:00 [3] 2.72 mi (22:04 / mi)
shoes: ON - CloudSurfer


Walk 4: 30:00 uphill TM walking.

Not the workout I planned to do today but oh well!

All TMs at gym were busy!! The only empty one was set to 15% incline and broken, so I thought let's make some lemonade - I got a tons of lemons! Tough workout of course but great walk. I felt like I went super slow too.

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