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Training Log Archive: jfredrickson

In the 7 days ending Oct 9, 2005:

activity # timemileskm+m
  Interval Training2 1:21:35 10.0(8:09) 16.09(5:04)
  Stretching/Warmup3 58:09 4.0 6.44
  Trail Run1 49:42 6.5(7:39) 10.46(4:45)
  Road Run1 38:21 4.77(8:02) 7.68(5:00)
  Cool Down/Stretching3 37:16 3.9(9:33) 6.28(5:56)
  XC Race1 31:22 5.0(6:16) 8.05(3:54)
  Total5 4:56:25 34.17 54.99

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Saturday Oct 8, 2005 #

Stretching/Warmup warm up/down 12:26 [3] 1.5 mi (8:17 / mi)
ahr:146 max:163 shoes: Asics GT-2100 (2005)

Easy warm up jog before the race. It was quite wet and rainy, but pretty warm, so it felt good.

XC Race race 31:22 [5] 5.0 mi (6:16 / mi)
ahr:179 max:184 shoes: Asics GT-2100 (2005)

Cross Country race at Colt State Park in southern Rhode Island. I felt pretty good going out, but couldn't hold the pace in the last 2 miles. Here are my mile splits:

1.) 5:57 (AveHR 173, MaxHR 184)
2.) 6:08 (181, 183)
3+4.) 12:48 (180, 184)
5.) 6:27 (178, 182)

I was a bit disappointed, especially since this course was pretty flat and I thought I might be able to break my Personal Record, but I just didn't have it today.

Cool Down/Stretching warm up/down 9:46 [2] 1.2 mi (8:08 / mi)
ahr:143 max:156 shoes: Asics GT-2100 (2005)

Easy cool down run after the race. I was pretty tired.

Friday Oct 7, 2005 #

Road Run 38:21 [2] 4.77 mi (8:02 / mi)
ahr:146 max:160 shoes: Asics GT-2100 (2005)

Easy road run around Coes Reservoir.

Thursday Oct 6, 2005 #

Trail Run 49:42 [4] 6.5 mi (7:39 / mi)
ahr:146 max:160 shoes: Asics GT-2100 (2005)

Wednesday Oct 5, 2005 #

Stretching/Warmup warm up/down 21:33 [3]
ahr:155 max:168 shoes: Asics GT-2100 (2005)

Interval Training 48:33 [5] 5.0 mi (9:43 / mi)
ahr:163 max:188 shoes: Asics GT-2100 (2005)

Cool Down/Stretching warm up/down 10:45 [2] 1.2 mi (8:58 / mi)
ahr:146 max:161 shoes: Asics GT-2100 (2005)

Monday Oct 3, 2005 #

Stretching/Warmup warm up/down 24:10 [3] 2.5 mi (9:40 / mi)
ahr:153 max:176 shoes: Asics GT-2100 (2005)

Interval Training tempo 33:02 [5] 5.0 mi (6:36 / mi)
ahr:181 max:190 shoes: Asics GT-2100 (2005)

Cool Down/Stretching warm up/down 16:45 [3] 1.5 mi (11:10 / mi)
ahr:158 max:169 shoes: Asics GT-2100 (2005)

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