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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JRun

In the 30 days ending Nov 30, 2008:

activity # timemileskm+ft
  Running23 24:52:56 192.0(7:47) 308.99(4:50)
  Yoga4 4:35:00
  Walk1 48:00 3.3(14:33) 5.31(9:02)
  Total23 30:15:56 195.3 314.3
averages - sleep:7.1

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Sunday Nov 30, 2008 #

Running 47:49 [3] 6.0 mi (7:58 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle Green Lake

Saturday Nov 29, 2008 #

Running 1:30:11 [3] 10.0 mi (9:01 / mi)
slept:6.17 shoes: Brooks Axiom 3 (Red)

Leaburg Canal Trail w/ Colby, Phil and Gene.

Friday Nov 28, 2008 #

Running 40:05 [3] 5.0 mi (8:01 / mi)
slept:7.29 shoes: Brooks Axiom 3 (Red)

Pre's Trail twilight run with Colby

Thursday Nov 27, 2008 #

Event: Turkey Stuffer 5K
 

Running race 18:51 [5] 3.1 mi (6:05 / mi)
slept:7.0 shoes: Brooks Racer ST (Green 2)

27th Annual Turkey Stuffer 5K - Springfield, Oregon
Record Crowd 1600. Coyotes representing!
6:02-5:57-6:02-0:48

Running 36:35 [3] 4.9 mi (7:28 / mi)
slept:7.0 shoes: Brooks Racer ST (Green 2)

Springfield, OR: Warming up and cooling down with the Coyotes.

Wednesday Nov 26, 2008 #

Running 47:04 [3] 6.0 mi (7:51 / mi)
slept:8.0 shoes: Brooks Axiom 3 (Red)

Leaburg Canal Trail

Tuesday Nov 25, 2008 #

Running 1:13:49 [3] 10.0 mi (7:23 / mi)
slept:6.5 shoes: Brooks Axiom 3 (Red)

Corvallis: Willamette River Bike Path - Avery Park with 10x20 sec strides.
Rolled 35,000 career miles at mile 7 while on XC circuit at Avery.
Finished with a lap around Reser Stadium, Go BEAVERS!

Sunday Nov 23, 2008 #

Running 31:18 [3] 4.0 mi (7:50 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Seattle - Green Lake: Solo 'sunset' recovery run

Note

Trail Work: 3 hours of labor on Talus Bridge Trail, plus reconstruction on Bear Ridge Trail. Followed by 90 minute home yard fall clean up.

Saturday Nov 22, 2008 #

Running 1:51:21 [3] 14.0 mi (7:57 / mi)
slept:6.0 shoes: Brooks Axiom 3 (Red)

Seattle Loop - Easy pace with Mike and the Champ. Talked Mike into some pace on the end: 6:58 - 6:44 - 6:50

Note

Woodland Park to watch Shay in the Regional XC meet, she ran very well!

Yoga 1:15:00 [1]

YogaLife - Hatha Level 1 post run

Thursday Nov 20, 2008 #

Running 1:18:55 [3] 11.0 mi (7:10 / mi)
slept:3.0 shoes: Brooks Racer ST (Green 2)

Seattle - Green Lake Threshold, warm up with Tom
4 Miles: 6:28-6:35-6:34-6:20
Up at 115am Seattle time.

Wednesday Nov 19, 2008 #

Running 47:48 [3] 6.0 mi (7:58 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Siesta Key - Recovery run on the beach at Sunset, spectacular!

Tuesday Nov 18, 2008 #

Running 1:31:49 [3] 12.0 mi (7:39 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Siesta Key - road w/ 10x20 second strides, cool down on beach at sunset

Monday Nov 17, 2008 #

Running 1:01:27 [3] 8.0 mi (7:41 / mi)
slept:10.0 shoes: Brooks Axiom 3 (Red)

Siesta Key - solo recovery run

Sunday Nov 16, 2008 #

Running 30:59 [3] 4.0 mi (7:45 / mi)
slept:4.0 shoes: Brooks Axiom 3 (Red)

Siesta Key - Recovery run with 3 x 10 second strides

Thursday Nov 13, 2008 #

Running 1:14:35 [3] 10.0 mi (7:28 / mi)
slept:6.0 shoes: Brooks Axiom 3 (Red)

Green Lake TH with the one and only CHAMP.
4 miles: 6:51 - 6:47 - 6:41 - 6:28

Wednesday Nov 12, 2008 #

Running 1:03:41 [3] 8.0 mi (7:58 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle - Green Lake - EASY recovery run.

Tuesday Nov 11, 2008 #

Running 54:54 [3] 7.0 mi (7:51 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle - Green Lake with 8x20 second strides.

Monday Nov 10, 2008 #

Running 54:18 [3] 7.0 mi (7:45 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Seattle - Solo Green Lake
C • glad to see the old jrun back...your workouts were getting weird 1
C • tonights dance is the McCain shoulder shuffle! 1

Sunday Nov 9, 2008 #

Running 46:37 [3] 6.0 mi (7:46 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle: Green Lake with David

Yoga 1:15:00 [1]

Intro Class # 6. Vinyasa.

Saturday Nov 8, 2008 #

Running 1:55:47 [3] 15.0 mi (7:43 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle: Leschi north to meet Obama's SUC+ gang with Rick, then south to Seward for one loop and back to Leschi.

Thursday Nov 6, 2008 #

Running 1:16:44 [3] 10.0 mi (7:40 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle - Green Lake Threshold with the one and only CHAMP.
3TH: 6:46-6:45-6:49

Yoga 1:00:00 [2]

Hour of Power - Vinyasa style. Sweet, painful.

Tuesday Nov 4, 2008 #

Running 53:17 [3] 7.0 mi (7:37 / mi)
shoes: Brooks Axiom 3 (Red)

Seattle - Green Lake with 7x20 second strides

Sunday Nov 2, 2008 #

Walk 48:00 [1] 3.3 mi (14:33 / mi)

Green Lake Power Walk pushing BOB with Anna, Lori

Yoga 1:05:00 [1]

Yoga - Intro Class 5 of 6. Hatha Flow.

Running 30:09 [3] 4.0 mi (7:32 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Seattle: Green Lake, run to and from Yoga.
Officially ends my running break, just in time to run to the polls and vote
NObama.

Saturday Nov 1, 2008 #

Running 1:54:53 [3] 14.0 mi (8:12 / mi)
slept:7.0 shoes: Brooks Axiom 3 (Red)

Seattle: Gasworks to Discovery.
Straight out and back over locks w/ Disco loop; Mike, Scott. Final 3 at 6:50

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