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Training Log Archive: bpyan

In the 7 days ending Jul 11, 2009:

activity # timemileskm+m
  running2 2:54:07 19.39(8:59) 31.2(5:35) 442
  Total2 2:54:07 19.39(8:59) 31.2(5:35) 442
averages - sleep:6.5

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Thursday Jul 9, 2009 #

running warm up/down 13:00 [2] 2.4 km (5:25 / km)
slept:6.0

Hammer Hill Rd Sportsground
6 laps warm up...

running hills 35:15 [4] 3.16 mi (11:09 / mi) +442m 7:47 / mi

followed kk up the hill loop...just up and up and up and up...-.-
I could not stretch my leg at all....and i was crawling up slowly...
awesome view at the top though

running hills 40:29 [3] 3.55 mi (11:24 / mi)

downhill back to hammer hill rd sports ground
it was painful running/jogging down on the road....and i really dont know how to go down without thinking that my knees will break any time...

running intervals 12:13 [5] 2.4 km (5:05 / km)

followed the running club for their thursday intervals...800m..
i only managed to do 3 after running the hills...
it was necessary for me to stretch my legs a bit after hving the intense hill climbing...
2'56>(1'32 rest)>2'58>(2'04 rest)>2'41

running warm up/down 2:30 [3] 0.4 km (6:15 / km)

1 lap cool down....could hardly run..x.x

Tuesday Jul 7, 2009 #

running long 1:05:40 [4] 14.4 km (4:34 / km)
slept:7.0

Morse Park big lap(1.2k) *12
hot and wet...
per 2 laps:
10'26>10'37>10'50>11'09>11'30>11'05
got slower and pretty tired after 6th lap...

running warm up/down 5:00 [2] 0.8 km (6:15 / km)

cool down 800m lap...with leona

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