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Training Log Archive: roar

In the 7 days ending Sep 4, 2011:

activity	#	time	miles		km		+m	load
Running (road)	3	2:06:59	13.78	(9:13)	22.17	(5:44)	746	56.6
Total	3	2:06:59	13.78	(9:13)	22.17	(5:44)	746	56.6

0:59

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» now

Saturday Sep 3, 2011 #

12 PM

Running (road) tempo 23:29 [3] 4.71 km (4:59 / km) +73m 4:38 / km
ahr:158 max:182 shoes: Asics 3020

found a nice loop. just went around it nicely. warm today, around 27 degrees i think

Wednesday Aug 31, 2011 #

7 PM

Running (road) warm up/down 2:54 [2] 0.48 km (6:03 / km) +15m 5:14 / km
ahr:133 max:150 shoes: salomon speed cross

warm up

Running (road) race 32:11 [5] 6.47 km (4:58 / km) +273m 4:06 / km
ahr:179 max:187 shoes: salomon speed cross

Mountain rescue benefit hill race on 3rock.

started easy for the first 200m or so cause my warm up was terrible and then started to pick it up. passed out people most of the way up the boneshaker and then i could see mike long in my sights. i concentrated on just reeling him in slowly and with him came james alexander. hit the top with the two of them HR at 187! james tried to get away from me then and we dropped mike. caught some guy and passed him, then he stumbled and i passed him and i was free to pick whatever line i wanted. got a bit of a gap and passed a few more guys. i could still hear feet pounding behind me the whole way down. some guy came passed me on the flat section before the last descent and i just didnt have the legs to go with him but luckily somehow he managed to get lost so that made my life very easy for the finish! fun times, technical enough descending and i was pushing hard! 11th, best non navigating hill run result

Running (road) warm up/down 8:49 [2] 1.15 km (7:40 / km) +39m 6:33 / km
ahr:142 max:157 shoes: salomon speed cross

warm down

Tuesday Aug 30, 2011 #

6 PM

Running (road) warm up/down 12:45 [1] 1.46 km (8:44 / km) +87m 6:44 / km
ahr:118 max:155 shoes: Asics 3020

warm up

Running (road) intervals 21:20 [4] 4.44 km (4:48 / km) +122m 4:14 / km
ahr:161 max:185 shoes: Asics 3020

10x1min intervals with 1min rest in which you had to make a chess move! did it with gina as she was making the other moves, but i only did about half of that distance. very entertaining, hard on the concentration part of the brain

Running (road) warm up/down 25:31 [1] 3.46 km (7:22 / km) +137m 6:09 / km
ahr:128 max:151 shoes: Asics 3020

a long warm down

Monday Aug 29, 2011 #

Note

back was really sore today for no apparent reason. did nothing and that made it worse. only training from now on!

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