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Training Log Archive: tnipen

In the 7 days ending Jul 12, 2009:

activity	#	time	miles		km		+m	load
Running	7	8:15:02	56.16	(8:49)	90.38	(5:29)	30	106.7
Intervals	2	32:36	6.37	(5:07)	10.25	(3:11)		32.6
Trail running	1	20:00	2.17	(9:12)	3.5	(5:43)	200	4.0
Total	7	9:07:38	64.7	(8:28)	104.13	(5:16)	230	143.3

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Sunday Jul 12, 2009 #

Running 1:05:24 [2] 12.93 km (5:03 / km)
shoes: Mizuno WR 2009

Easy run with boulder roadrunners. Out to Jay rd, and back. Pushed it a litle on the last 2km.

Good week of training, over 100km running.

Saturday Jul 11, 2009 #

Running 1:10:46 [2] 14.12 km (5:01 / km)
shoes: Mizuno WR 2009

Easy run from home, around the lakes and golf course.

Note

Morning hike with Luca from Chautauqua Park to the Royal Arch (2100m). 31 degrees and sunny today. Steep, rocky trail to get to this giant stone arch on the side of the mountain. About 3 hour round trip.

Friday Jul 10, 2009 #

Running 1:00:11 [2] 12.43 km (4:51 / km)
shoes: Mizuno WR 2009

Easy run along the bikepath.

Thursday Jul 9, 2009 #

Intervals 8:26 [5] 3.0 km (2:49 / km)
shoes: Henrik's AdiZero

5 set of 400m run, rest, 200m run, rest. Experimented a bit with rests, but ended up with 1min between the 400 and 200, and between 4 and 5 minutes between each set. Nice to feel really stiff in the legs.

Interval -- rest
~67 (didn't start watch, so estimated based on finishing velocity)
31.07 -- 2'01

70.18 -- 1'37
31.70 -- 3'42

70.62 -- 1'00
31.05 -- 4'32

70.01 -- 1'00
31.02 -- 4'54

71.67 -- 1'05
32.37

Running warm up/down 1:21:55 [2] 11.22 km (7:18 / km)
shoes: Mizuno WR 2009

From home and back.

Wednesday Jul 8, 2009 #

Running 56:10 [2] 9.6 km (5:51 / km) +30m 5:46 / km
shoes: Mizuno WR 2009

Easy run today (1:16:11). It was 35 degrees when I started, so stayed in the shade as much as possible. Down 30th, Boulder Creek, Sanitas valley, Iris.

Trail running 20:00 [2] 3.5 km (5:43 / km) +200m 4:27 / km
shoes: Mizuno WR 2009

On trail through the valley.

Tuesday Jul 7, 2009 #

Intervals 23:40 [5] 7.05 km (3:21 / km)
shoes: Henrik's AdiZero

7 x 1000m intervals at the CU track. Goal was to keep 3:20min (3:13min sea-level eqv.). Got stiff and tired after 5 and was considering palin it, but we can't have that so continued anyway. Lengthened instead the break. The football teams training there put one of the soccer goals on lane 1+2 on the backstretch making the interval ~1.008km :)

Interval -- break
3:22.97 -- 2:17.03
3:21.02 -- 2:16.65
3:22.09 -- 2:33.75
3:19.90 -- 2:30.50
3:24.24 -- 3:00.80
3:25.23 -- 4:33.80
3:25.08 -- 3:50.80

Intervals 30 [5] 0.2 km (2:30 / km)
shoes: Henrik's AdiZero

One controlled 200m to finish it off
30.22

Running 1:28:17 [2] 14.1 km (6:16 / km)
shoes: Mizuno WR 2009

Long warm up from home, and shorter cool down back.

Monday Jul 6, 2009 #

Running 38:27 [3] 9.17 km (4:12 / km)
shoes: Mizuno WR 2009

Group run from the Fleetfeet running store. 3km easy, then hard tempo from there. Got in a group with two others. Went pretty hard on the way back (between 3:30 and 3:50min/km).

Running 33:52 [2] 6.81 km (4:58 / km)
shoes: Mizuno WR 2009

Warm up from home and back, stopping by Safeway.

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