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Training Log Archive: CHARLIE-B

In the 7 days ending May 27, 2012:

activity	#	time	miles		km		+m
Running	3	3:02:05	18.96	(9:36)	30.51	(5:58)	150
Walking	2	13:03	0.69	(18:50)	1.12	(11:42)	17
Total	3	3:15:08	19.65	(9:56)	31.63	(6:10)	167

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Sunday May 27, 2012 #

8 AM

Running warm up/down 16:27 [2] 2.84 km (5:47 / km) +49m 5:20 / km
shoes: Brooks Ravenna 2 GOLD

Warm up over to the track.

Note

Had a long enough rest since the last training program for 1/2 marathon. Now for something different - a 10 k training program - training for 49:52.

Goal today was 20 min warmup, 8 x 400 @ 4:22/k with 400 RI, 10 min cooldown. Nobody else using the lanes, so decided to unwind the 400 for the RI.

Forgot HRM. Forgot how I time these things, but OCD wouldn't let me change until halfway through.

So the first 4 reps and recoveries timed individually, then the rest as laps.

Must be feeling quite rested because really not much of an effort. Will revisit goal after a couple of weeks.

Running intervals 1:43 [4] 0.39 km (4:23 / km) +1m 4:20 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:39 [1] 0.39 km (6:44 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:46 [4] 0.4 km (4:27 / km) +1m 4:24 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:41 [1] 0.38 km (6:58 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:44 [4] 0.4 km (4:21 / km) +1m 4:18 / km
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:38 [1] 0.39 km (6:46 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 1:45 [4] 0.4 km (4:26 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 2:41 [1] 0.39 km (6:49 / km)
shoes: Brooks Ravenna 2 GOLD

Running intervals 19:39 3.13 km (6:16 / km) +1m 6:16 / km
shoes: Brooks Ravenna 2 GOLD

Running warm up/down 11:55 [2] 1.83 km (6:32 / km) +2m 6:30 / km
shoes: Brooks Ravenna 2 GOLD

Walking warm up/down 9:42 [1] 0.83 km (11:42 / km) +16m 10:40 / km
shoes: Brooks Ravenna 2 GOLD

Saturday May 26, 2012 #

Event: Western Mass 5-Day

Friday May 25, 2012 #

8 AM

Running 28:21 [3] 4.99 km (5:41 / km) +31m 5:31 / km
shoes: Brooks Ravenna 2 GOLD

Hilly 5k.

Walking warm up/down 3:21 [1] 0.29 km (11:43 / km) +1m 11:31 / km
shoes: Brooks Ravenna 2 GOLD

Monday May 21, 2012 #

7 AM

Running 1:28:06 14.59 km (6:02 / km) +64m 5:55 / km
ahr:143 max:163 shoes: Brooks Ravenna 2 GOLD

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