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Training Log Archive: hkleaf

In the 1 days ending Oct 11, 2007:

activity # timemileskm+m
  Running1 36:05 3.75(9:38) 6.03(5:59)
  Speed/Track1 18:10 3.23(5:37) 5.2(3:30)
  Stretching1 5:00
  Total1 59:15 6.98 11.23

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Th

Thursday Oct 11, 2007 #

Running warm up/down (Track) 23:26 [2] 2.63 mi (8:55 / mi)
shoes: Pearl iZumi Float

60F, cloudy, moderate NW wind - Track workout at Withrow with JFT group. Only Joe, Laurie, Stefan, and Craig were there. They did some combination of 8-1-3-4 while I ran 10x400m. Warm up a mile (9:10), cool down 1.5mi (14:16).

Speed/Track intervals (400s) 12:39 [5] 4.0 km (3:10 / km)
ahr:168 max:184 shoes: Pearl iZumi Float

10x400m (w/ 75s rest): I ran these clockwise
75.23 -- 155/173 (75.97 -- 162/173)
76.58 -- 165/175 (76.32 -- 164/176)
76.98 -- 168/175 (76.20 -- 162/176)
76.85 -- 167/179 (76.12 -- 166/180)
75.85 -- 168/180 (76.17 -- 168/180)
75.03 -- 171/182 (76.04 -- 169/182)
77.26 -- 170/178 (75.03 -- 169/179)
74.40 -- 172/184 (75.80 -- 172/184)
76.77 -- 175/184 (75.75 -- 170/183)
74.25 -- 174/184 (76.08 -- 170/185) *ran with Craig

First time trying this workout. Fairly happy with the consistency, though I definitely don't have a good feel for the pace. It's easy to slow down if I don't pay attention.

Speed/Track intervals (Strides) 5:31 [3] 1.2 km (4:36 / km)
ahr:142 max:156 shoes: Pearl iZumi Float

10x100m strides (w/ 20m recovery)

Running (Track) 12:39 [1] 1.8 km (7:02 / km)
ahr:167 max:185 shoes: Pearl iZumi Float

Recovery portion between 400s. I just jogged to the other end of the straight away and back.

Stretching warm up/down 5:00 [1]

Afterwards. Went for a dip in the whirlpool at Craig's apt. That was good.

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