Training Log Archive: lonerunnerIn the 30 days ending Sep 30, 2006:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Sep 23, 2006 #
Running (endurance run) 40:00 [2] 9.0 km (4:27 / km) +100m 4:13 / km
slept:9.0
nice slow jog to recover from yesterdays race
Friday Sep 22, 2006 #
Running race (XC invitational) 19:09 [4] 5.0 km (3:50 / km) +10m 3:48 / km
slept:8.0 shoes: Flame Waffles
Ran first mile in 5:03, ran first 1.5 miles in 8:16. Then i jogged the rest of the race, treating it as a warm down run. Finished in 19:09
Wednesday Sep 20, 2006 #
Running race (XC race in Van Cortland) 15:00 [4] 2.5 mi (6:00 / mi) +60m 5:35 / mi
slept:9.0
Ran at a decent pace, 14:14 for 2.5miles, need to up my endurance
Tuesday Sep 19, 2006 #
Running (Endurance Run) 25:00 [1] 2.7 mi (9:16 / mi) +50m 8:45 / mi
slept:10.0
Just jogged to get ready for low- key XC race tommorow.
Sunday Sep 17, 2006 #
Sprint race (Sprint Series Final) 46:00 [5] *** 8.3 km (5:33 / km) +145m 5:06 / km
49c
Ran in the three heats of the Sprint finals, the first one was the fastest, i averaged 4.9 min a km, in the second, 5.9 min a km, and in the A Final, 5.8 min a km. I felt really tired after the first two sprints, but got a second wind (adrenaline) for the last one.
Saturday Sep 16, 2006 #
Farsta tempo 35 [3] *** 4.32 km (8 / km) +110m 7 / km
10c
jogged second leg of Farsta in Hickory Run State Park as a warm up for the Sprint finals tommorow.