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Training Log Archive: caseAR

In the 7 days ending Oct 3, 2009:

activity # timemileskm+ft
  Trail Run4 2:27:28 16.25(9:04) 26.15(5:38) 930
  Weight Lifting2 1:00:00
  Road Run2 40:43 5.25(7:45) 8.45(4:49)
  Hiking1 15:00
  Stretch1 10:00
  Total6 4:33:11 21.5 34.6 930
averages - weight:180.5lbs

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Saturday Oct 3, 2009 #

Trail Run (xc meet) 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Brooks Cascadia 4

Ran around at the Silver Lake XC meet. Was plannig on running, however had to leave after the Varsity race to get back home in time for some of the athletes. Bummed that I wasn't able to run. Maybe next time.

Friday Oct 2, 2009 #

Trail Run (xc morning run) 11:54 [3] 1.5 mi (7:56 / mi)
shoes: Brooks Summon

Trail Run (o practice @ Lynndale) 43:16 [3] ** 5.0 mi (8:39 / mi) +280ft 8:13 / mi
ahr:144 max:176 shoes: Brooks Cascadia 4

Ran the night o' course that Tiff and i did last spring. 25 minutes faster in the daylight. Felt somewhat confident with my route choices during the middle to end, but beginning was shaky.

Road Run (cool down) 10:23 [3] 1.5 mi (6:55 / mi)
shoes: Brooks Adrenalin GTS 8

Thursday Oct 1, 2009 #

Road Run (XC run) 30:20 [2] 3.75 mi (8:05 / mi)
shoes: Brooks Adrenalin GTS 8

Wet town run with the team. Tapering for Saturday's invite, hoping that i get to run in the Coaches race.

Wednesday Sep 30, 2009 #

Trail Run 20:00 [1] 2.25 mi (8:53 / mi)
shoes: Brooks Adrenalin GTS 8

warm up run w/ the kids before their time trial

Tuesday Sep 29, 2009 #

Trail Run (hill repeats) 47:18 [4] 5.0 mi (9:28 / mi) +650ft 8:25 / mi
weight:180lbs shoes: Brooks Cascadia 4

12 Purple Wave repeats w/ XC team, pushed pretty hard in attempt to hang with the Varsity.

Weight Lifting (Core Strength) 10:00 [3]

Monday Sep 28, 2009 #

Weight Lifting (AM session) 50:00 [3]
weight:181lbs

Squat & Press 3x12
DB flies 3x12
Step Ups 3x12 (last set w/ 20lbs)
Bosu DB curl 3x12
SBall LCurl 3x15

Core routines in between all sets (25 reps)

Hiking warm up/down (elliptical) 15:00 [1]

Stretch warm up/down 10:00 [1]

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