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Training Log Archive: j-man

In the 7 days ending Jun 27, 2011:

activity # timemileskm+m
  Run3 3:29:17 5.16 8.31
  Cross Training2 1:20:00
  Bike1 1:00:00
  Weight training2 33:00
  Plyometrics1 7:00
  Total6 6:29:17 5.16 8.31

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Monday Jun 27, 2011 #

Cross Training 30:00 [2]

Weight training 30:00 [3]

Pretty hard, with more legs thrown in.

Sunday Jun 26, 2011 #

Run 1:00:00 [2]
shoes: Salomon SpeedCross 2 2011

To Tyler/Ridley.

One rabbit, two groundhogs, and one raccoon. Also, another catbird at Ridley.

Saturday Jun 25, 2011 #

Note

Dasha would not let me run today, but it was feasible.

Friday Jun 24, 2011 #

Run 40:00 [2]
shoes: April 2011 Asics

My final run in the Archstone Northpoint gym. Hasta la vista.

Thursday Jun 23, 2011 #

Cross Training 50:00 [3]

Level 8 hills. Went at it pretty hard. Several days later, my calves were still sore from the heavy backwards action.

Wednesday Jun 22, 2011 #

Note

Have flights now for BFLO, UNO, and CSU. (Though SW's fare sale is better on paper than in practice.)

St. Louis is the only one left--I may need to use miles for that.

Bike 1:00:00 intensity: (50:00 @2) + (10:00 @3)

Level 8. Fairly easy.

Weight training 3:00 [3]

Abs and push-ups.

Tuesday Jun 21, 2011 #

Run warm up/down 1:14:00 [3]
shoes: April 2011 Asics

To/from the track.

Plyometrics 7:00 [3]

Drills and stretches. A large crowd tonight!

Run warm up/down 3:30 intensity: (3:00 @2) + (30 @4) 0.5 mi (7:00 / mi)
shoes: April 2011 Asics

Strides.

Run intervals 20:50 [4] 6.0 km (3:28 / km)
shoes: April 2011 Asics

My last hurrah. So bittersweet. Sad, really.

1600, 1200, 1000, 800, 600, 400, 200
400 after the 1600, otherwise 200 rest

Average lap 1:23.5; weighted average lap 1:26.2

1600 543 244
1200 424 124
1000 345 139
800 256 127
600 209 204
400 119 139
200 34

I am actually quite slow. While it was the last interval and I was probably tired, shouldn't it be possible to run a 200 in less than 34 seconds? I was maxed out. Sam can run significantly faster than that, but I can hold her off for longer distances.

Run warm up/down 10:57 [2] 1.5 km (7:18 / km)
shoes: April 2011 Asics

Between.

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