Training Archive: Natasha

In the 7 days ending 2007-10-21:

activity

time

miles

Cross Country

49:17

5.53

(8:54)

8.9

(5:32)

Road Running

31:55

3.77

(8:28)

6.06

(5:16)

Total

1:21:12

9.29

(8:44)

14.96

(5:25)

[csv]

0:41

0:00

Thursday Oct 18
	Cross Country warm up/down 18:27 [3] 3.38 km (5:28 / km)
	shoes: sexy orange asics GEL-DS Train

	Cross Country intervals 7:56 [4] 1.71 km (4:38 / km)
	shoes: sexy orange asics GEL-DS Train

	Cross Country 5:05 [1] 0.59 km (8:39 / km)
	shoes: sexy orange asics GEL-DS Train

	Cross Country intervals 8:13 [4] 1.54 km (5:20 / km)
	shoes: sexy orange asics GEL-DS Train
	10 x 30 seconds sprints with 30 seconds recovery #1: 4:23/km, 114.2m #2: 4:35/km, 109.0m #3: 4:26/km, 112.6m #4: 6:31/km, 76.68m #5: 6:15/km, 80.07m #6: 3:53/km, 129.0m #7: 4:08/km, 120.8m #8: 4:14/km, 118.2m #9: 5:10/km, 96.67m #10: 4:41/km, 106.7m Had an all nighter of projects the night before.. this practice totally sucked.
Tuesday Oct 16
	Note

	pain in my ankle... giving it rest.
Monday Oct 15
	Road Running (Easy) 31:55 [3] 6.06 km (5:16 / km)
	shoes: sexy orange asics GEL-DS Train

	Cross Country intervals 9:36 [4] 1.68 km (5:43 / km)
	shoes: sexy orange asics GEL-DS Train
	8 x the length of the soccer field, with running back the same length as recovery. Easy day today