Ray Samford

Tuesday - September 2

Monday - September 1

Sunday - August 31

Saturday - August 30

Friday - August 29

Thursday - August 28

Bike
  • 51m
  • 16.00 miles
  • -----

Spin

Run
  • 34m
  • 3.60 miles
  • 09m 26s /Mi

1/2 mile warm up
5 x 3:00 race pace/2:00 recovery jog
paces (7:10, 7:20, 7:30, 7:45, 7:15)
cool down walk back to Rec.

Wednesday - August 27

Run
  • 42m 14s
  • 3.80 miles
  • 11m 06s /Mi

Nice little HOT trail run north of Hefner Lake.

ray6foot7's Training Log


 September 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

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Distance

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Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals