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Training Log: schristoph

In the last 7 days:

activity # timemileskm+m
  running6 7:05:47 51.72(8:14) 83.24(5:07)
  conditioning4 32:00
  Total6 7:37:47 51.72 83.24
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MoTuWeThFrSaSu

Saturday Sep 23 #

running tempo 1:15:00 [4] 13.6 km (5:31 / km)
shoes: Asics excite4 3

Tempo at Rattlesnake- up 4 miles easy on the Iron Horse, stretch at the power structure thing, haul on the way down. Felt crap on the way up but great on the way down. Forgot my watch so estimated time

conditioning (core/pushups) 7:00 [2]

3x routine

Friday Sep 22 #

running warm up/down 25:30 [2] 4.9 km (5:12 / km)
shoes: Asics excite4 3

running tempo 21:00 [4] 6.3 km (3:20 / km)
shoes: Asics excite4 3

4 forest loops ~500m, same pace as on Monday, ranged between 2:15 and 2:19. Felt good but harder than Monday because I'm getting a little sick. Then headed to the gulch and did 8 hill sprints. Super short but super steep, 12-14 seconds to get 30 meters.

running warm up/down 28:13 [2] 4.86 km (5:48 / km)
shoes: Asics excite4 3

Thursday Sep 21 #

running 1:11:00 [3] 14.1 km (5:02 / km)
shoes: Asics excite4 3

Ran down to the middle school and joined their team while they previewed their course for their first meet next week. I swear they keep getting smaller. Pitched Liberty XC to them then ran Lake Kathleen.

conditioning (core) 5:00 [2]

Wednesday Sep 20 #

running warm up/down 29:30 [2] 5.1 km (5:47 / km)
shoes: Asics excite4 3

running race 20:38 [4] 5.0 km (4:08 / km)
shoes: Asics excite4 3

Dual meet at Luther Burbank! Coach told me to do a hard-effort tempo, so I went out pretty fast but not in front. After mile 1 I was pretty much back and forth with the Mercer Island girl fighting for 3rd. She would hammer it down the hills and I would catch up on the uphills. I wasn't racing and she eventually outkicked me at the end. Super fun run

running warm up/down 20:20 [1] 3.18 km (6:24 / km)
shoes: Asics excite4 3

Tuesday Sep 19 #

running 58:06 [3] 11.7 km (4:58 / km)
shoes: Asics excite4 3

Drug Park with team, 4 strides and track cooldown

conditioning (core) 6:00 [2]

Monday Sep 18 #

running intervals 1:16:30 [4] 14.5 km (5:17 / km)
shoes: Asics excite4 3

The usual warmup and strides, then 2x800 on the track and 8 tempo loops in the woods ~500m. This workout felt great! My 800s were supposed to be ~3:08s and I did a bad job of hitting about 3:00 both times, but the forest laps were consistently 2:14-2:19 and felt fast and strong.

conditioning (pyramid core) 14:00 [3]

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