Training Log Archive: McDowellIn the 7 days ending Oct 20, 2007:
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Saturday Oct 20, 2007 #
Spinn 50:00 [4]
Great class warmed them up fast and went right into a step high cadence hill climb. Stayed on the hill for 4 songs and then worked on Tempo and spint intervals for rest of class.
Friday Oct 19, 2007 #
Running 1:04:00 [3] 6.4 mi (10:00 / mi)
shoes: Aisics GT2120 Trail
MJ, Jacki and I did a casual Betzwood out and back run. It was so humid it looked like we all went swimming even though it was just a jog. just guessing at the time and pace felt like 9-10 it was slow.
Thursday Oct 18, 2007 #
Running (Hill Repeats) 1:17:20 [4] * 7.4 mi (10:27 / mi) +1376m 6:37 / mi
ahr:161 max:194 slept:7.0 shoes: Aisics GT2120 Trail
Started in Chester Brook jogged over to the Park.
Hill repeat Valley Forge Park Mount Joy from the cannons to the top 4X.
Best time 3:47:and some.
Worst time 4:05 and some
Garmin 305 says I burned 911 calories. It was actualy trying to dial 911 for me and got confused.
Ran with Wyatt and Angillica.
Hill repeat Valley Forge Park Mount Joy from the cannons to the top 4X.
Best time 3:47:and some.
Worst time 4:05 and some
Garmin 305 says I burned 911 calories. It was actualy trying to dial 911 for me and got confused.
Ran with Wyatt and Angillica.
Wednesday Oct 17, 2007 #
Spinn 45:00 [4]
Class was full. Worked the intensity up to a high effort 3x with comfortable but challenging hill climbing in between.
Tuesday Oct 16, 2007 #
Running (Trail Running) 1:23:40 [3] * 9.3 mi (9:00 / mi) +893m 6:56 / mi
ahr:163 slept:4.0 weight:158lbs shoes: Aisics GT2120 Trail
Outer perimeter of Valley Forge Park with a Little cut through of Chester Brook. Beautiful day in high 60's. Ran with Angilca, Dannille, and Jacki. Felt tired since I had very little sleep. Running with the group gave me the motivation to keep going. Angilica and I picked up the pace and pushed the last 1.5 to in the low 7 minute mile pace.
Monday Oct 15, 2007 #
Spinn 45:00 [4]
9 in class. Kept the resistence up on 15 minute climb 2x had them changing positions so they felt they were getting a break but told them they were staying on that same hill.