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Training Log Archive: AliC

In the 7 days ending Jun 22, 2014:

activity	#	time	miles		km		+m
Running	8	5:17:22	39.54	(8:02)	63.63	(4:59)	214
Aerobics	1	42:25
Strength	3	23:46
Drills	3	12:04	0.52	(23:26)	0.83	(14:33)	1
Total	8	6:35:37	40.05		64.46		215
[1-5]	8	6:21:51

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Sunday Jun 22, 2014 #

1 PM

Running 1:02:14 [2] 7.75 mi (8:02 / mi) +2m 8:01 / mi

Midday run to and through Wildwood, otherwise packing and cooking pulled pork for Tom's parents and friends from Rochester who came to town for his thesis defense!

Saturday Jun 21, 2014 #

8 AM

Running 10:43 [1] 1.47 mi (7:19 / mi) +6m 7:13 / mi

Drills 3:08 [1] 0.18 mi (17:42 / mi) +1m 17:23 / mi

Running 17:34 [4] 3.14 mi (5:36 / mi) +8m 5:33 / mi

Race4Justice in downtown Toledo. Aw, no close competitors this year. Last year I had a good battle and was defeated in the final 100m by a high school guy. Ah well, still a good run, and was very happy to have a bike leading me because it parted the geese in one crucial part along the harbor... Glad to have a good time, but still haven't cracked the PR this year...

C • Parting the geese... 2

Running 13:30 [1] 1.61 mi (8:22 / mi) +36m 7:49 / mi

Friday Jun 20, 2014 #

8 AM

Running 6:42 [1] 0.67 mi (9:56 / mi) +14m 9:20 / mi

Running 3:42 [2] 0.5 mi (7:24 / mi)

Strength 5:00 [1]

Morning squats with Tom. First set at 55 lbs, 2 x 65, 1 x 55.

Running 6:24 [1] 0.64 mi (10:02 / mi) +13m 9:26 / mi

5 PM

Running 25:23 [2] 2.97 mi (8:33 / mi) +18m 8:23 / mi

Whoa cool weather! Nice early eve run around Wildwood. Almost no walkers out, just runners, and most solo.

Drills 5:15 [1] 0.19 mi (27:37 / mi)

Ankle plyos, one set.

Running 13:48 [2] 1.74 mi (7:56 / mi)

Thursday Jun 19, 2014 #

6 PM

Running 6:48 [1] 0.89 mi (7:39 / mi) +1m 7:37 / mi

Kevin suggested heading over for Dave's PR5k group track run. So caught a ride with him from campus down to Perrysburg for the workout. This was warmup, during which caught up with Amy a smidge.

Drills 3:41 [1] 0.15 mi (24:54 / mi)

Running 3:21 [1] 0.45 mi (7:22 / mi)

Running intervals 15:01 [4] 2.59 mi (5:48 / mi)

A workout a la Prefontaine, continuous 10 laps at 40 for the first 200 and 50 for the second. The under-20 pace group kept together for the most part, people were supposed to quite after they fell off pace. If anything, Kevin and I took the last few faster. If we'd kept up 40-50, I would have been fine with another few laps, but pushing it to 37s made it a bit harder!

Running 15:01 [1] 1.89 mi (7:57 / mi) +1m 7:56 / mi

Warm down. Partly barefoot on the turf.

Wednesday Jun 18, 2014 #

4 PM

Running 7:48 [1] 0.93 mi (8:23 / mi) +12m 8:04 / mi

Running 17:58 2.0 mi (8:59 / mi) +2m 8:57 / mi

Toledo Mini-Hill workout

3 x 3 min at 12.0 incline 8:30-9:00 per mile. Pretty hard.

C • GPS 2

Strength 13:46 [0]

Core 15 while it thunderstormed outside!

Aerobics 42:25 [1]

And Zumba! Harder when you do a hill workout right before...

Running 4:00 [1] 0.4 mi (10:00 / mi) +83m 6:05 / mi

Tuesday Jun 17, 2014 #

5 PM

Running 43:46 [1] 5.09 mi (8:36 / mi) +18m 8:30 / mi

Hot, hot, hot out. 94 degrees and humid, but at least there was a strong breeze, made it bareable! Legs sore from squats, but a nice wander around Wildwood. News- they rerouted the Orange meadow trail from where it had been against the train tracks. For safety. Well, it's nicer being in the woods anyways!

Monday Jun 16, 2014 #

Running 43:39 [1] 4.8 mi (9:06 / mi)

Back in Toledo, phew! A lap around Ottawa Park and then over to the Rec center with Tom. Already hottish and humid. More than average number of walkers in the park this morning, wonder if there was some reason.

Strength 5:00 [1]

A few last sessions of squats to hopefully have the strength for WOC. To get back into it, a set at 55, 60 and then two at 65.

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