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Training Log Archive: mariaamaya

In the 7 days ending Mar 24:

activity # timemileskm+m
  Run6 12:20:34 72.96(10:09) 117.42(6:18)
  Walk1 1:10:00 4.0(17:30) 6.44(10:52)
  Hike1 37:45 1.85(20:24) 2.98(12:41)
  Total8 14:08:19 78.81(10:46) 126.83(6:41)
  [1-5]7 13:30:34

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Sunday Mar 24 #

9 AM

Run race (Outside) 3:52:16 [4] 20.47 mi (11:21 / mi)
shoes: Salomon Sonic RA Max 2


Last minute race: Salomon Lindkogel Trail Run (32.8K)

Great last minute race as a moderately hilly trail run. It was fun, did it with Miki, he didn't drink enough water, and he had stomach issues :(

I was fourth in my age group, out of 24 - lol, i was 11th out of 60 women total. Not bad, not great!!

Saturday Mar 23 #

3 PM

Run (Outside) 1:24:38 [3] 8.14 mi (10:24 / mi)
shoes: Salomon Sonic RA Max 2


There's no tapering for tomorrow's race. It's just a training run!

Friday Mar 22 #

5 AM

Run (Outside) 1:29:43 [4] 9.19 mi (9:46 / mi)


Very few (3) but very hard morning Marine sprints.

6 PM

Hike (Outside) 37:45 [0] 1.85 mi (20:24 / mi)
shoes: Salomon Sonic RA Max 2


Kodi and Lina hike in the afternoon.

Thursday Mar 21 #

4 AM

Run (Outside) 1:51:09 [3] 11.66 mi (9:32 / mi)
shoes: Salomon Sonic RA Max 2


Morning run with Nicol.

Wednesday Mar 20 #

3 AM

Run (Treadmill) 1:44:49 [4] 11.3 mi (9:17 / mi)
shoes: Salomon Sonic RA Max 2


Long flat ladder on TM.

Run 3: Longer Flat Ladder workout on TM, track or flat road/bike path.

10:00 steps - 8:00 Pace (11.5kph-8:24 m/m)
6:00 steps - 7:30 Pace (12.5kph-7:43 m/m)
3:00 step - 7:00 Pace (13.5kph-7:09 m/m)

a. 10:00 warmup and a few short strides.
b. Run 1 x 10:00, 1 x 6:00, 1 x 3:00 with 2:00 Easy Pace recoveries between each step.
c. Then go back up the ladder, running 1 x 6:00 and 1 x 10:00. Shoot for at least as fast as going down.
d. 10:00 15:00 easy cool-down.

Great run, incline is off but run felt good!



Tuesday Mar 19 #

3 AM

Run (Outside) 1:57:59 [3] 12.2 mi (9:40 / mi)
shoes: Salomon Sonic RA Max 2


Early morning run with Nicol!

Monday Mar 18 #

4 AM

Walk (Treadmill) 1:10:00 [2] 4.0 mi (17:30 / mi)
shoes: Salomon Sonic RA Max 2


Incline TM walk at 4.0 mph - well, almost.

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