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Training Log Archive: dwiz03

In the 7 days ending Sep 19, 2009:

activity # timemileskm+ft
  Running6 9:53:00 83.77(7:05) 134.81(4:24) 2000
  Strength3 2:01:00
  Total6 11:54:00 83.77 134.81 2000
averages - sleep:8.8 rhr:38 weight:180lbs

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Saturday Sep 19, 2009 #

Running (Easy Run) 58:30 [1] 8.05 mi (7:16 / mi)
shoes: Nike Free 3.0 White

Felt good once I got going

Strength (Overall Body Lift) 45:00 [3]

Friday Sep 18, 2009 #

Running tempo (M+ T pace) 1:14:00 [3] 11.6 mi (6:23 / mi)
ahr:153 max:175 shoes: Newton Gravity Trainer

Was 12 min at 7:13 pace, 20 min at 6:07 pace on 1% grade, 5 min at 5:49 pace on 1% grade, 20 min at 6:03 pace on 0% grade, 5min at 5:46 pace on 0% grade, 12 min at 7:15 pace

Thursday Sep 17, 2009 #

Running (70%) 58:00 [2] 8.09 mi (7:10 / mi)
slept:9.0 weight:180lbs (sick) shoes: Newton Gravity Trainer

A little sick today, with a nose thing. Going to sped some time studying and try to clean house again. Felt good running today. My legs are really coming around to the higher mileage.

Strength (Endurance Strength) 45:00 [2]

Wednesday Sep 16, 2009 #

Running (Moderate Run) 1:17:00 [2] 11.0 mi (7:00 / mi) +500ft 6:43 / mi
rhr:38 slept:8.0 weight:180lbs

Ran pretty moderately this morning. Definitely going to need a rest week after this one as my legs are hurting a bit. Tomorrows hard hill repeats will be a tough workout

Running (Easy Run) 44:30 [1] 6.0 mi (7:25 / mi)
shoes: Nike Free 3.0 White

Tuesday Sep 15, 2009 #

Running (Easy Run) 1:11:00 [2] 10.02 mi (7:05 / mi)
shoes: Nike Free 3.0 White

morning run + warmup for weights in the afternoon. Both were at about 70-72%

Strength (Endurance Strength) 31:00 [2]

Did endurance specific strength exercises

Monday Sep 14, 2009 #

Running (Endurance Run/Rolling) 3:30:00 [3] 29.0 mi (7:14 / mi) +1500ft 6:54 / mi
ahr:145 max:168 slept:9.5 shoes: Nike Free 3.0 White

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