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Training Log Archive: dersu

In the 9 days ending Jun 13, 2010:

activity # timemileskm+m
  Jogging9 3:42:39 20.44(10:54) 32.89(6:46) 30
  Running9 3:16:59 21.69(9:05) 34.9(5:39) 156
  Nordic Track3 1:30:00
  Total16 8:29:38 42.12 67.79 186

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Sunday Jun 13, 2010 #

7 AM

Jogging warm up/down (track) 35:00 [1] 3.35 mi (10:27 / mi)
shoes: Free 3.0 12

mostly cooldown

Running race (track) 1:06 [5] 0.4 km (2:45 / km)
shoes: Fancy spikes

65.75

Running race (track) 2:34 [5] 0.8 km (3:12 / km)
shoes: Fancy spikes

73/81

Also: 50m (7.7); shot put (26'2"), HJ (3'10"), Football (105')
C • Events? 2

Friday Jun 11, 2010 #

7 AM

Nordic Track (reading) 30:00 [1]

12 PM

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Black Free 5

Running intervals (track) 10:00 [4] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

drills, hudles, and sprints
including 3 x 150 and 3 x 200 (35/33/32)

Thursday Jun 10, 2010 #

6 AM

Jogging (trail) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Black Free 5

12 PM

Running (track) 25:00 [2] 4.2 km (5:57 / km)
shoes: Green Kangaroos

was intended to be a hard workout, but had neither the time nor energy
8 PM

Running 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Black Free 5

Wednesday Jun 9, 2010 #

7 AM

Nordic Track (reading) 30:00 [1]

4 PM

Jogging warm up/down (track) 27:30 [1] 2.7 mi (10:11 / mi)
shoes: Green Kangaroos

Running intervals (track) 5:20 [2] 2.0 km (2:40 / km)
shoes: Green Kangaroos

40 x (50m fast / 50m walk)

Tuesday Jun 8, 2010 #

12 PM

Nordic Track (reading) 30:00 [1]

5 PM

Jogging (trail) 30:00 [1] ** 2.5 mi (12:00 / mi)
shoes: Black Free 5

Monday Jun 7, 2010 #

2 PM

Running hills (fartlek) 25:00 [2] 2.5 mi (10:00 / mi) +60m 9:18 / mi

IR
6 PM

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Fancy spikes

Running race (track) 2:37 [5] 0.8 km (3:16 / km)
shoes: Fancy spikes

splits: 73 / 84
C • Race 2

Running race (track) 22 [5] 0.15 km (2:27 / km)
shoes: Fancy spikes

Jogging warm up/down (astro-turf) 15:00 [1] 1.0 mi (15:00 / mi)

barefoot

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
9 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 12

Running (track) 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Fancy spikes

sprints, drills, hurdles

Saturday Jun 5, 2010 #

Event: NEOOC: Kendall Lake (CVNP)
 
7 AM

Jogging 9 [1] 0.75 mi (12 / mi) +30m 11 / mi
shoes: Free 3.0 12

11 AM

Running (treadmill) 35:00 [2] 4.0 mi (8:45 / mi) +96m 8:09 / mi
shoes: White NB 205 pair 1

9 PM

Jogging 18:00 [1] 1.64 mi (11:00 / mi)
shoes: Free 3.0 12

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