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Training Log Archive: div

In the 14 days ending Aug 21, 2006:

	activity	#	time	miles		km		+m	load
	Easy run	11	11:28:36	76.18	(9:02)	122.6	(5:37)	2220	56149.0
	Stretching	11	2:20:00						11200.0
	Medium Pace Run	2	20:30	2.86	(7:10)	4.6	(4:27)		1845.0
	R run	3	2:40	0.62	(4:17)	1.0	(2:40)		230.0
	Total	11	14:11:46	79.66		128.2		2220	69424.0
averages - sleep:7.4 rhr:50 weight:78.2kg

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Monday Aug 21, 2006 #

Note
rhr:51 slept:8.0 weight:78kg

Seams that in/out workouts has very positive effect on endurance - last couple months progress is the biggest improvement since i started to run again 6 years ago. Did 6 weeks of intervals, recomended is 8. Will see.

Easy run 2:00:00 [3] 14.4 km (8:20 / km) +400m 7:19 / km
weight:78kg shoes: Asix GT-2110

Dirty dogs Lafayet ridge trail in Brioness park. Started at Doug's house - on the top of the ridge at the beginning of trail.Went very easy with Mariann and did it in slow pace in 2 hours. Beer was almost gone when we showup after run. Legs were tired at the end - yesterday's 21km were not forgotten.

Stretching 10:00 [3]

Sunday Aug 20, 2006 #

Easy run hills 1:45:00 [3] 21.0 km (5:00 / km) +600m 4:23 / km
rhr:51 slept:8.0 weight:77.8kg shoes: Asix GT-2110

Lake chabot loop from home at the evening. Nice and cool weather. Felt very good, 2.4kg fluids loss wasnt so bad and not affected performance much. Last year i ran this loop in 2:05, almost 20 min improvement.

Stretching 5:00 [3]

Saturday Aug 19, 2006 #

Event: US Classic Champs

Easy run tempo 43:30 [4] 9.9 km (4:24 / km) +50m 4:17 / km
slept:4.0 shoes: Asix GT-2110

FF morning run, quite fast, but slower than usually. Felt dehydrated after 7.5km, so slowdown, but rather had to keep speed - no races this weeken. After run was good..

http://www.gmap-pedometer.com/?r=376222

R run 1:00 [3] 0.4 km (2:30 / km)
shoes: Asix GT-2110

Strides after run - very good.

Stretching 20:00 [3]

Friday Aug 18, 2006 #

Note
(rest day)

another "rest" day - friday night at work suks

Thursday Aug 17, 2006 #

Note
rhr:51 weight:77.6kg (rest day)

Another unplanned rest day - school registration. Felt tired - add a lot to weekly milege in last weeks.

Wednesday Aug 16, 2006 #

Note

Joaquin Miller XC, 6pm, FREE, http://dyestatcal.com/calendar/06XC/MeetInfo/0816J...

Easy run 45:00 [3] 9.6 km (4:41 / km) +20m 4:38 / km
rhr:51 slept:7.0 weight:78kg shoes: Asix GT-2110

Easy run with FMS folks in Danville on Iron Horse trail. Flat and fast run along the side.

Stretching 20:00 [3]

Tuesday Aug 15, 2006 #

Easy run warm up/down 16:30 [3] 2.8 km (5:54 / km)
shoes: Asix GT-2110

Warmup/cooldown before and after. Was lazy at the start, than better.

Medium Pace Run intervals 12:30 [4] 3.0 km (4:10 / km)
weight:77.8kg shoes: Asix GT-2110

Intervals in/out at I pace, 200/100m 40/35sec. Good and quite relaxing by the end.

Stretching 20:00 [3]

R run intervals 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2110

Strides, 4x100m.

Monday Aug 14, 2006 #

Event: US Night Champs

Easy run hills 1:02:36 [4] 12.0 km (5:13 / km) +400m 4:28 / km
weight:78.4kg shoes: Asix GT-2110

"Easy" tempo run with dirty dogs in shell ridge from homestead park. Started with michael and aidrian, she was fast, had hard time to keep up with her, also first folks did it in 55min...
Felt lil pain in the right harmstring - not very good sign - need to do strength session every week on regular bases.

route is here
http://www.gmap-pedometer.com/?r=366963

C • А вы н... 2

Stretching 5:00 [3]

Sunday Aug 13, 2006 #

Easy run hills 1:53:30 [3] 21.0 km (5:24 / km) +600m 4:44 / km
rhr:46 slept:10.0 weight:80kg shoes: Asix GT-2110

Lake chabot loop. Cool weather for running, shade and breeze. 16km was very easy, end was tought - didnt drink anything, lost 3kg during run in fluids - almost 4%, which is close to healthy limits.
After run weight 77.4kg - the lowest weight in last 20 years. Also morning BP was only 46, also the lowest ever measured.

Stretching 10:00 [3]

Saturday Aug 12, 2006 #

Easy run (trails) 54:00 [3] 10.0 km (5:24 / km)
shoes: Asix GT-2110

Easy trail run - missed club folks leaving, so did it alone. Had bad hangover.

Stretching 10:00 [3]

Friday Aug 11, 2006 #

Easy run hills 1:05:00 [3] 11.5 km (5:39 / km) +100m 5:25 / km
shoes: Asix GT-2110

Tilden park. Very windy and cold even wearing long sleaves didnt help - felt not warm on the way back. Couple in/outs on uphils, max 30sec. to I pace.

C • That is sucks, we still enjoy ... 1

Stretching 10:00 [3]

Wednesday Aug 9, 2006 #

Event: Rocky Mountain 1000 Day

Easy run hills 33:30 [3] 6.4 km (5:14 / km) +50m 5:02 / km
shoes: Asix GT-2110

Tilden park from inspiration point night run. Unbelivably easy for 8mm pace.

Stretching 10:00 [3]

Tuesday Aug 8, 2006 #

Easy run warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Asix GT-2110

Really tired after weekend - but tiredness is very subtle - only when trying to do faster workouts.

Medium Pace Run intervals 8:00 [4] 1.6 km (5:00 / km)
shoes: Asix GT-2110

I pace intervals, 8x(150x50). Not quite appropriate workout for after race weekend. So dropped after 4 laps - should rest before returning to normal life.

Stretching 20:00 [3]

R run intervals 40 [4] 0.2 km (3:20 / km)
shoes: Asix GT-2110

Strides, 4x50m fast.

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