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Training Log Archive: div

In the 7 days ending Jul 30, 2006:

activity # timemileskm+mload
  Easy run4 1:47:30 13.16(8:10) 21.18(5:04)8600.0
  Medium Pace Run3 1:05:20 7.39 11.9 205760.0
  Stretching5 1:00:004800.0
  Orienteering1 54:26 5.22(10:26) 8.4(6:29) 14425 /29c86%4899.0
  Total6 4:47:16 25.78 41.48 16425 /29c86%24059.0
averages - weight:79.2kg

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MoTuWeThFrSaSu

Sunday Jul 30, 2006 #

Note

Sprint, Jul. 30
(Sun.) Bayfront Park
Menlo Park, CA

Note

The San Francisco Marathon (Sunday) http://www.runsfm.com/registration/registration.ht...

Orienteering race 54:26 [4] 8.4 km (6:29 / km) +144m 5:58 / km
spiked:25/29c weight:80kg shoes: Mizuno Ascend

Motala in the Bayfront park, 3 lasp, very open, trails are erased from map, last lap was window-o - 10 meters around control visible - did around 4min mistakes. Could be way better but legs were tired after yesterdays run. Got some speed a the end of the last loop.

Motala: three loop - Splits

Saturday Jul 29, 2006 #

Medium Pace Run tempo 39:20 [4] 8.6 km (4:34 / km) +20m 4:31 / km
shoes: Asix GT-2100

Feet fleet run. Quite fast fast, almost 10k race pace.
First half did in 18:45, returned in 20:30. Return was slower, and harder.

Stretching 20:00 [3]

Friday Jul 28, 2006 #

Easy run (GYM) 49:30 [3] 10.0 km (4:57 / km)
weight:79kg shoes: Asix GT-2100

Easy 8:06 mm pace run with 6:00mm last 800m. Very good .

Stretching 10:00 [3]

Thursday Jul 27, 2006 #

Note

2006 LGAA / Mizuno SUMMER

28th Annual Los Gatos All-Comer T&F Meets

Every Thursday Since 1979… New 400 meter track

June 29

July 6, 13, 20, 27

Aug 3, 10

5:00 PM Pole Vault

5:30 PM High Jump, SP then Discus, LJ then TJ

5:45 PM Race Walk

6:00 PM Running Event Order: 400R, 800, HH, 100, 400, Mile (1500 last meet), 60, 200, 2-Mile (5K last meet), IH, MR

Divisions: Open, High School, Masters, Women, Jr. High, Middle School, Age Group, Kids in most events

$4.00 Entry Fee – unlimited events, $2.00 Spectators

For Info Call: Rick Milam 408 275-9448 or 408 241-6578

http://www.losgatostrack.com/06allcomers

Easy run warm up/down 12:30 [3] 2.0 km (6:15 / km)
shoes: Asix GT-2100

Warmup before track in/out run. Weather perfect, around 22C, cool breeze.

Stretching 10:00 [3]

Medium Pace Run intervals 14:00 [4] 3.3 km (4:15 / km)
weight:79kg shoes: Asix GT-2100

I pace intervals, 200/100m, ~43-45sec I pace plus slower 25-30sec. Did 11x(200/100) rep.
Field checked artical from active.com about this type of vomax workouts. Was very comfortable, felt more stress on lungs than on legs but not tired after 13min of run, very good alternative.
Also, legs were heavy in the morning - like after tought race. Will do it regulary. Recall, that when i was in track and field business we ran very similar series, 5x(150/50m) or close.

Note

http://www.active.com/story.cfm?story_id=13368

Tuesday Jul 25, 2006 #

Note

Chabot All Comer Track Meet Series
Tuesdays June 20, June 27, July 11, July 18, July 25 - High School and Up

Chabot College - Meet starts at 6 PM.
Free Entry. Bring Your Own Implements
Athletes may be asked to help with officiating

Contact Ken Grace (510) 723-6662 or KGrace@ChabotCollege.edu for further information

Easy run 21:00 [3] 2.6 mi (8:05 / mi)
weight:79kg shoes: Asix GT-2100

Warmup/cooldown, jog between intervals. Very hot.

Medium Pace Run intervals 12:00 [3]
shoes: Asix GT-2100

I pace sieries 2x800 plus 4x400 (to hot to stay with 800s) with 1 min rest. Was very ok, pace 1:30 lap is exactly what body reqiured.

Stretching 10:00 [3]

Monday Jul 24, 2006 #

Easy run 24:30 [3] 5.0 km (4:54 / km)
weight:79kg shoes: Asix GT-2100

5k at gym - to hot to run outside. 4.1k easy, 0.9k at R pace, and overally, quite easy.

Stretching 10:00 [3]

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