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Training Log Archive: Anna

In the 1 days ending Jul 20, 2009:

activity # timemileskm+m
  running1 50:31 6.4(7:54) 10.3(4:54)
  core/legs1 30:00
  Total1 1:20:31 6.4 10.3
  [1-5]1 1:00:31

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Monday Jul 20, 2009 #

running 50:31 [3] 6.4 mi (7:54 / mi)

Ali was there again today, and she was pushing the pace a little. Naturally, I did too. My legs felt a lot better than last week, but I'm not sure whether that was because of the ice bath in the cave on the Jack's Fork yesterday or the fact that I didn't begin my run with 2 miles at tempo pace today. I wasn't breathing really hard, and Ali and I were talking about a pre-frosh she hosted that we got on our team instead. Hahahahaha!
Highlights of the run include me tripping on a manhole cover and falling in the street and me going through my reading-ahead routine for the first 10 controls of a blue course from Pinckney Recreation Area in southern Michigan. My main focus was including in my route choice where I will read ahead for the next leg.

core/legs 10:00 [3]

12 single leg balance
15 pushups
1 stride
25 calf hops
40 v-ups
1 stride
2 min plank counting climb on same map as this morning
15 lunges each leg
1 stride
50 back-ups
1 min. plank each side with hip/leg/arm raises and counting climb on same map as this morning

core/legs (knee exercises) 20:00 [0]

Mom and Dad went to add a trail and a tree to the map for Wednesday, and they were late so I had time to do 2 sets of knee exercises.


Trying to find 100 meters to do my strides on, I noticed how much my stride length changes at different speeds.
For one distance, I walked and it took 72 paces. I jogged and it took 54. I ran an easy run pace and it was 43 paces, and I did a stride and it was 34 paces.
So I decided to stop by the track on the way home, and I ran a few strides.

26.4 seconds (7:02 pace) took 37 paces.
20.2 seconds (5:23 pace) took 31 paces.
30 seconds (8:00 pace) took 41 paces.

I've been planning on practicing distance estimation in the fall when cross country starts, so now I can check my guesses at easy day pace and also tempo pace! Also, I discovered that my guess today was within about 4 meters of being accurate.

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