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Training Log Archive: DickyLam

In the 7 days ending Jun 23, 2007:

activity

time

miles

Running

1:39:00

9.32

(10:37)

15.0

(6:36)

Technical Training

39:32

2.22

(17:49)

3.57

(11:04)

49c

Warm Up/Cool Down

24:50

2.25

(11:02)

3.62

(6:51)

Total

2:43:22

13.79

(11:51)

22.19

(7:22)

49c

averages - sleep:9.2

1:18

0:00

» now

Wednesday Jun 20, 2007 #

Technical Training (X-country) 23:53 [3] *** 2.27 km (10:31 / km) +10m 10:18 / km
30c shoes: Nike AirMax 180

Kowloon Park

Technical Training (Star-O) 15:39 [3] *** 1.3 km (12:02 / km) +5m 11:49 / km
19c shoes: Nike AirMax 180

Kowloon Park

Warm Up/Cool Down 6:00 [1] 0.45 mi (13:20 / mi) +5m 12:54 / mi
shoes: Nike AirMax 180

Note
slept:9.0

Tuesday Jun 19, 2007 #

Running (LSD) 30:45 [2] 5.0 km (6:09 / km)
shoes: Nike AirMax 180

0:06:35(1.25)0:06:35
0:07:44(2.5)0:14:19
0:07:56(3.75)0:22:15
0:08:10(5)0:30:45 [according to ipod]

Warm Up/Cool Down 8:30 [1] 1.2 km (7:05 / km)
shoes: Nike AirMax 180

Note
slept:9.5

Monday Jun 18, 2007 #

Note
slept:9.0 (rest day)

Sunday Jun 17, 2007 #

Running intervals 1:08:15 [3] 10.0 km (6:50 / km)
shoes: Nike AirMax 180

1.25 each, FSFSFSFS

0:06:05 F
0:09:57 S
0:06:37 F
0:10:06 S
0:07:18 F
0:10:35 S
0:07:40 F
0:10:24 S

In an utterly poor condition...........................

Warm Up/Cool Down 10:20 [1] 1.7 km (6:05 / km)
shoes: Nike AirMax 180

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