Training Log: div

In the last 7 days:

activity

time

miles

climb

Easy run

1:46:00

11.18

(9:28)

18.0

(5:53)

600

Medium Pace Run

19:56

3.11

(6:24)

5.0

(3:59)

Total

2:05:56

14.29

(8:48)

23.0

(5:28)

600

1:46

0:00

Sunday Jul 6
	Easy run hills 1:46:00 [3] 18 km (5:53 / km) +600m 5:03 / km
	weight:80kg shoes: Mizumo Alchemy
	Lake Chabot loop. Very hard at the end.
Friday Jul 4
	Medium Pace Run race 19:56 [5] 5 km (3:59 / km) vdot: 50.0
	shoes: Mizumo Alchemy
	Pleasant hill Firecrackers 5k race. Better than last year but still slower than PR. Averaged 6:26m/m pace. On the other hand, not so bad having in mind low weekly mileage. First guy in my age group ran it in 15:56. First mile was quite good, around 6m/m, but second went hard, slowdown to 6:44 loop (probably lap is longer than1 mile), last one was 6:40, accelerated on the second part. Actually, after increasing speed felt better, keep it till the end. 1. - 6:40 (1600+150) 2. - 6:44 (1600) 3. - 6:40 (1600) Averaged 6:26 m/m

2w, 2d: every Sunday Weekly Store Run - Join us for a social run every Sunday morning as we run around the Concord area. All paces are welcome. Distances will vary. Drinks and snacks afterwards. Call store for details at 925-825-8052. Start time is 8 am.
9w, 3d: 8th World Rogaining Championships Y
15w, 3d: Henry Coe Rogaine Y
All Upcoming

R Foot	Other	2737+days
complete history

San Leandro, CA (94578) Fair 63°F (feels like 63F) Humidity: 84%, Winds: calm Useful Daylight: 5:24 AM - 9:02 PM more details Weather data provided by weather.com® HEAT ADVISORY FOR SAN FRANCISCO BAY SHORELINE, CA UNTIL WED JUL 09 2008 07:00 AM PDT

Wednesday Jul 9	89 F Sunny	0%
Thursday Jul 10	87 F Sunny	20%
Friday Jul 11	81 F Sunny	0%
more weather

2008-07-25 [2wk,2d]: every Sunday Weekly Store Run - Join us for a social run every Sunday morning as we run around the Concord area. All paces are welcome. Distances will vary. Drinks and snacks afterwards. Call store for details at 925-825-8052. Start time is 8 am.
2008-09-13 [9wk,3d]: Y - 8th World Rogaining Championships
2008-10-25 [15wk,3d]: Y - Henry Coe Rogaine
2008-11-14 [18wk,2d]: Y - O in the Oaks V, BAOC
2008-12-20 [23wk,3d]: http://attackpoint.org/discussionthread.jsp/message_134302
2009-01-01 [25wk,1d]: -----------------------------------------------------------------------
2009-03-12 [35wk,1d]: http://attackpoint.org/discussionthread.jsp/message_75826
2009-05-01 [42wk,2d]: Y - US Team Trials & A Meet
2009-07-04 [51wk,3d]: http://attackpoint.org/trainingpaces.jsp?vdot=50.0
2009-12-30 [77wk,0d]: "Garderud described the secret formula of sport success as 2x7x52x10... train twice a day, seven days a week, 52 weeks a year for ten years. Then you will be successful."
2010-01-08 [78wk,2d]: http://www.medicinenet.com http://www.sportsinjuryclinic.net
2010-06-22 [101wk,6d]: "The real pros understand that you NEVER work out to burn calories gained by drinking beer. No, no, no! Your workouts create a beer deficit, which you must then address." unknown source
2010-08-01 [107wk,4d]: http://www.coacheseducation.com/endur/jack-daniels-june-00.htm