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Training Log Archive: jfredrickson

In the 1 days ending Sep 11, 2006:

activity # timemileskm+m
  Trail Run1 34:22 4.37(7:52) 7.03(4:53)
  Interval Training1 32:26 5.0(6:29) 8.05(4:02)
  Total1 1:06:48 9.37(7:08) 15.08(4:26)
averages - sleep:10

» now

Monday Sep 11, 2006 #

Trail Run warm up/down 15:19 [2] 2.1 mi (7:18 / mi)
slept:10.0 shoes: Adidas a3 Prowl

A brisk warmup with T-Mac, Dan and Caleb from Coach's house to the course for a workout. A bit chilly weather, but perfect for running.

Interval Training intervals (Pyramid Intervals) 32:26 [5] 5.0 mi (6:29 / mi)
shoes: Adidas a3 Prowl

Ran the course in pyramid intervals: 2 minutes hard, 1 minute easy, 3 minutes hard, 1 easy, 4 hard, 1 easy, repeat. Started out with T-Mac, Dan and Caleb and we all took turns leading for a minute until the 1st mile when Dan and Caleb fell back. Then T-Mac and I played leap frog for another 2 miles when T-Mac fell back and I ran the rest on my own. I felt pretty good today, and actually beat my best time on the course from last year which was 32:30.

We started out really fast, and I held onto it much better than I did on Saturday. Of course it was easier since we had the 1 minute easy periods in between the hard ones, but it was definitely a great workout.

Trail Run warm up/down (Cool-Down) 19:03 [1] 2.27 mi (8:24 / mi)
shoes: Adidas a3 Prowl

Easy cool-down run back to Coach's house.

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