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Training Log Archive: WileyKyO-T

In the 7 days ending Sep 14, 2008:

activity # timemileskm+ft
  Trail Running5 5:10:00 20.83(14:53) 33.52(9:15)
  Running2 56:16 8.8(6:24) 14.16(3:58)
  Total6 6:06:16 29.63(12:22) 47.68(7:41)

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MoTuWeThFrSaSu

Sunday Sep 14, 2008 #

Trail Running 1:42:26 [3] *** 7.4 km (13:51 / km)
shoes: New Balance 473 pair 2

Actual distance much greater--Red course with significant errors on points 4 (~15 min) and 9 (~7.5 minutes). Generally took more safe than risky route choices. Residual effects of hadron collider believed to be responsible for occurance of black hole on point 4.

Red Course - Splits

Saturday Sep 13, 2008 #

Trail Running 1:08:02 [3] *** 2.98 mi (22:50 / mi)
ahr:117 max:177 shoes: New Balance 473 pair 2

Afternoon training--parts of a blue course with some points marked. Conducted training in a group of 4.

Thursday Sep 11, 2008 #

Running warm up/down 13:57 [3] 2.04 mi (6:50 / mi)
ahr:158 max:174 shoes: New Balance 473 pair 2

Warm up to Wash/Lee intersection and down to track via road by old chapel

Running intervals 5:40 [5] 1.06 mi (5:21 / mi)
ahr:164 max:185 shoes: New Balance 473 pair 2

Mile 1 of 3 at track; followed by 4 minute rest.

Running intervals 5:33 [5] 1.06 mi (5:14 / mi)
ahr:168 max:191 shoes: New Balance 473 pair 2

Mile 2 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds.

Running intervals 5:26 [5] 1.09 mi (4:59 / mi)
ahr:171 max:193 shoes: New Balance 473 pair 2

Mile 3 of 3 at track; followed by 4 minute rest.
Faster than previous mile by 7 seconds.

Running warm up/down 4:59 [3] 0.6 mi (8:18 / mi)
ahr:171 max:179 shoes: New Balance 473 pair 2

Cool down from track to Wash Hall.

Wednesday Sep 10, 2008 #

Trail Running 53:03 [3] 3.54 mi (14:59 / mi)
ahr:150 max:182 shoes: New Balance 473 pair 2

Two practice courses, had to come in early on second one

Tuesday Sep 9, 2008 #

Trail Running 34:49 [3] 2.61 mi (13:20 / mi)
ahr:146 max:177 shoes: New Balance 473

Scavenger hunt in the woods with IJ.

Monday Sep 8, 2008 #

Running warm up/down 3:42 [3] 0.53 mi (6:59 / mi)
ahr:131 max:142 shoes: New Balance 473 pair 2

Warm up run down to track

Running warm up/down 4:40 [2] 0.27 mi (17:16 / mi)
ahr:136 max:181 shoes: New Balance 473 pair 2

Specific warmup down at track

Running intervals 1:14 [5] 0.29 mi (4:15 / mi)
ahr:140 max:187 shoes: New Balance 473 pair 2

First 400m of Benitz mile

Running intervals 2:36 [5] 0.54 mi (4:49 / mi)
ahr:185 max:197 shoes: New Balance 473 pair 2

800m of Benitz mile

Running intervals 1:13 [5] 0.26 mi (4:41 / mi)
ahr:183 max:193 shoes: New Balance 473 pair 2

Last 400m of Benitz mile

Running 1:01 [5] 0.25 mi (4:04 / mi)
ahr:180 max:200 shoes: New Balance 473 pair 2

400 at 100% intensity

Running warm up/down 6:15 [3] 0.81 mi (7:43 / mi)
ahr:180 max:187 shoes: New Balance 473 pair 2

Cool down back to barracks

Trail Running 51:40 [4] 7.1 mi (7:17 / mi)
ahr:170 max:191 shoes: New Balance 473

Run in Black Rock Forest with L-W (and, for parts, Scholle, Norris, and Maj D). I broke away on the long hill on the way back, where my heart rate went from 150 to 191 in .6 miles. Very fun and cooled down afterwards with a swim.

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