Silver Spring,MD 
Run
  • 30m 21s
  • 2.40 miles
  • 12m 39s /Mi

Run Speed
Speed/Efficiency
50
50' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Only did 6 of the 8 strides.

Bike
  • 52m 34s
  • 12.95 miles
  • 14.78 Mi/hr

Little ride with Beth in Iowa.

crowny2's Training Log


 November 2009 
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29 30     
 
Time
Distance
Time
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