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Training Log Archive: mariaamaya

In the 7 days ending Apr 7:

activity # timemileskm+m
  Run8 12:05:49 74.71(9:43) 120.24(6:02)
  Walk1 45:03 2.2(20:28) 3.54(12:43)
  Total9 12:50:52 76.91(10:01) 123.78(6:14)
  [1-5]9 12:41:20

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Sunday Apr 7 #

8 AM

Run (Outside) 5:38 [1] 0.58 mi (9:43 / mi)
shoes: Salomon Sonic RA Max 2


Pre-race run to start line - running late, no pun intended!!

Run (Outside) 9:32 [0] 1.05 mi (9:05 / mi)
shoes: Salomon Sonic RA Max 2


Tram re-route, trying to get to the race! Yikes, will I be late?
9 AM

Run race (Outside) 2:07:12 [4] 13.55 mi (9:23 / mi)
shoes: Salomon Sonic RA Max 2


Well, finally made it to race day! Cavin, who I have been working with since December finally made it to his first 1/2 marathon! He did amazing and our splits were incredible. It was a true ladder and very textbook!!

Cavin did soooooo well, he worked very hard and he completed his goal.

Mile 1: 10:16
Mile 2: 10:21
Mile 3: 9:51
Mile 4: 9:43
Mile 5: 9:54
Mile 6: 9:37
Mile 7: 9:23
Mile 8: 9:13
Mile 9: 10:27
Mile 10: 8:56
Mile 11: 8:29
Mile 12: 8:14
Mile 13: 7:57
Mile .55: 7:32

12 PM

Run (Outside) 26:47 [4] 3.11 mi (8:37 / mi)
shoes: Salomon Sonic RA Max 2


Post-race run home! Freezing because I was soaked and sat at Starbucks too long so I had to move fast to get home.

Saturday Apr 6 #

9 AM

Run (Outside) 1:27:49 [2] 8.13 mi (10:48 / mi)
shoes: Salomon Sonic RA Max 2


Great, early Sat AM run before a day of wine touring in the town of Modra.

Friday Apr 5 #

4 AM

Run (Outside) 1:57:15 [2] 11.62 mi (10:05 / mi)
shoes: Salomon Sonic RA Max 2


Friday AM run with Nicol, met at embassy and headed into onto flat then I left her and headed into hills. Great run and beautiful sunrise!!

Thursday Apr 4 #

4 AM

Run (Treadmill) 1:30:00 [3] 9.8 mi (9:11 / mi)
shoes: Salomon Sonic RA Max 2


Run 2: Hill Ladder workout:

a. 10:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace flat recoveries between each step.

8:00 step - 9:00 Pace / 4%
5:00 step - 8:30 Pace / 5%
2:00 step - 8:00 Pace / 6%

c. Then go back up repeating the 5:00 and 8:00 steps.
d. 10:00 15:00 easy cool-down.

I did the steps:
8:00 step = 11.5 km/h (7.14 mph) [8:24 m/m]
5:00 step = 12.5 (7.76 mph) [7:43 m/m]
2:00 step = 13.5 km/h (8.38 mph) [7:09 m/m]

A little faster than I thought but again, I think it's the incline that's off. It might be flat at 2%, who knows. So not as hard I would have thought.



Wednesday Apr 3 #

3 AM

Run (Outside) 1:59:57 [3] 12.15 mi (9:52 / mi)
shoes: Salomon Sonic RA Max 2


Great, relaxing run with some elevation and 8s at the end.

Tuesday Apr 2 #

3 AM

Run (Outside) 2:21:39 [3] 14.72 mi (9:37 / mi)
shoes: Salomon Sonic RA Max 2


Wow, great longer run this morning with Nicol. A little bit of elevation again, with some flat 8s at the end. The days are getting longer, yay!!

Monday Apr 1 #

7 PM

Walk (Treadmill) 45:03 [1] 2.2 mi (20:28 / mi)
shoes: Salomon Sonic RA Max 2

Treadmill incline (barely) walk in flip-flops, so exhausted after crossfit and getting up super early (2am) for work.

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