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Training Log Archive: Kip

In the 1 days ending Nov 24, 2009:

	activity	#	time	miles		km		+m
	Intervals	1	30:51	3.33	(9:16)	5.36	(5:45)	150
	Running	1	30:00	2.81	(10:41)	4.52	(6:38)
	Running (Trails)	1	24:03	3.01	(8:00)	4.84	(4:58)	80
	Other	1	5:00
	Total	1	1:29:54	9.15		14.72		230
averages - sleep:6.5 weight:59.8kg

1:29

0:00

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Tuesday Nov 24, 2009 #

Running (Trails) 24:03 [2] 4.84 km (4:58 / km) +80m 4:35 / km
slept:6.5 weight:59.8kg (injured) shoes: Thomas' Adidas XC

Ran the usual dælivannsloop.
Time at 17.49 (23,6% slower than race pace)

Splits
3.23

7.58 (vs. 6.25)
3.16
1.13
4.42
0.40 (vs. 0.29)

2.49

Running warm up/down 17:35 [2] 2.73 km (6:26 / km)
shoes: Mizuno WR12 (2009)

Intervals ((500+2*1K)+(500+1K+500)) 23:50 [5] 4.76 km (5:00 / km) +90m 4:34 / km
shoes: Asics Hyperspeed 3

Planned to do 2(500+2*1000m), but the last one became 500m, due to lack of time.

500m is a tad shorter than the first split of the 1000m. but the last split of the 1000m is the same as the 500m. this is due to that the last 1/5 of each loop is downhill, and it is bad for the legs to finish the interval)

10m climb each loop.

Splits
1) 079.29 (420m)
2) 103.43 (500m) + 94.40 (440m)
3) 101.17 (500m) + 93.00 (445m)
4) 081.62 (415m)
5) 103.76 (500m) + 95.29 (440m)
6) 080.30 (430m)

Intervals hills (Sprints) 7:01 [5] 0.6 km (11:44 / km) +60m 7:49 / km
shoes: Mizuno WR12 (2009)

4*15m climb Hillsprints

Splits
1) 17.71 (71m)
2) 17.18 (65m)
3) 18.85 (69m)
4) 17.93 (67m)

Running warm up/down 12:25 [2] 1.79 km (6:56 / km)
shoes: Mizuno WR12 (2009)

3.41 to the hills.
8.44 back to club house

Other (Stretches) 5:00 [1]

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