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Training Log Archive: DarthBalter

In the 31 days ending Mar 31, 2004:

	activity	#	time	miles		km		+m
	trail run	7	6:57:17	50.02	(8:21)	80.5	(5:11)	1005
	◪	3	3:28:24	19.95	(10:27)	32.1	(6:30)	420	14 /	16c	87%
	road run	5	3:16:46	26.6	(7:24)	42.81	(4:36)	375
	strength workout	7	2:50:00
	game	2	1:40:00
	repetitions	1	15:40	1.86	(8:24)	3.0	(5:13)	60
	strides	1	10:00	0.43	(22:59)	0.7	(14:17)	90
	Total	17	18:38:07	98.87		159.11		1950	14 /	16c	87%
averages - sleep:7.8

3:05

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Wednesday Mar 31, 2004 #

strength workout (abs, legs) 20:00 [2]
max:155 slept:8.0

Tuesday Mar 30, 2004 #

strength workout (abs, legs, little upper b) 45:00 [2]
slept:8.0 (injured)

Sunday Mar 28, 2004 #

trail run (warm-up & cool-down) 20:00 [2] 3.2 km (6:15 / km) +20m 6:04 / km
slept:7.0

◪ (local race) 1:02:00 [4] 11.0 km (5:38 / km) +35m 5:33 / km
(injured)

DVOA meet at Colliers Mills - nice place, good course, achilles tendon got tight after ~ 7 km, but tolerable - I will rest it till WCOC meet

Blue Course - Splits

Friday Mar 26, 2004 #

road run (commute - easy) 38:00 [3] 8.1 km (4:41 / km) +55m 4:32 / km
slept:8.0 (injured)

achilles tendon is sore on my right foot - will rest it on Saturday, Sunday's run ia a ?

Thursday Mar 25, 2004 #

road run (commute - t-run) 34:20 [4] 7.9 km (4:21 / km) +55m 4:12 / km
slept:8.0

cold rain provided exellent cooling for leg muscles

Sunday Mar 21, 2004 #

◪ (hanging and picking up) 1:10:00 [2] 9.0 km (7:47 / km) +100m 7:22 / km

to Forest Park + hanging and picking up controls + home to pickup water and gels for long run with Bernie

◪ (training race) 19:34 [5] 3.6 km (5:26 / km) +60m 5:01 / km

full running effort ~ 30 sec hazitations and errors,
speed dropped after 2 km

trail run (long easy run) 1:35:48 [2] 15.0 km (6:23 / km) +160m 6:04 / km

couple of loops at Forest park with Bernard - ROGAINE training

Fast - Splits

Saturday Mar 20, 2004 #

trail run 1:05:20 [3] 14.0 km (4:40 / km) +180m 4:23 / km
slept:7.0

2 loops and more with Boris @Forest Park
1 - 27:04, 2 - 26:25 - felt good

strides (uphill jumping) 10:00 [3] 0.7 km (14:17 / km) +90m 8:42 / km

10x25/30 ~ 9-10 m climb jumping uphill

strength workout (ubs and legs) 20:00 [2]

Friday Mar 19, 2004 #

road run (warm-up + cool-down) 7:40 [3] 1.0 mi (7:40 / mi) +20m 7:13 / mi
slept:6.5

road run (t-run) 37:54 [4] 9.0 km (4:13 / km) +130m 3:56 / km

felt rested fo most of the run - a little chilly today - leg muscles did not warm up much

strength workout (ubs, legs) 15:00 [2]

Thursday Mar 18, 2004 #

strength workout (legs, ubs) 25:00 [2]
slept:8.0

Wednesday Mar 17, 2004 #

strength workout (legs, ubs) 20:00 [2]
slept:8.0

Tuesday Mar 16, 2004 #

strength workout (legs, ubs) 25:00 [2]
slept:8.0

Sunday Mar 14, 2004 #

◪ (hanging controls) 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
spiked:3/3c slept:8.0

@ Holmdel

◪ (training) 46:50 [3] 7.0 km (6:41 / km) +200m 5:51 / km
spiked:11/13c

two-maps exercise, one with actual terrain and course I am running and second map of a technically challenging course to figure out relative elevation and best rout. Very interesting workout designed for us by Alexei.

trail run (cool down) 33:00 [3] 6.2 km (5:19 / km) +150m 4:45 / km

Holmdel fitness trail loop with Alexei, Sergei, Boris

game (basketball, soccer) 30:00 [2]

Saturday Mar 13, 2004 #

trail run (mixed speed) 1:05:42 [3] 13.5 km (4:52 / km) +120m 4:40 / km
slept:8.0

2 loops at FP with Boris - 1-st loop 28:15, 2-nd - 26:00. Ifelt much better second loop, + 5x30/30 jumping uphill at the and

Thursday Mar 11, 2004 #

road run (commute - easy) 41:22 [3] 8.1 km (5:06 / km) +55m 4:56 / km
ahr:142 max:155 slept:8.0

Wednesday Mar 10, 2004 #

road run (commute) 37:30 [3] 8.1 km (4:38 / km) +60m 4:28 / km
slept:7.5

Sunday Mar 7, 2004 #

trail run (long run) 1:29:36 [3] 18.6 km (4:49 / km) +275m 4:29 / km
ahr:160 max:175 slept:9.0

@ Forest Park with Boris & Alexei - even the pace was not fast it felt like a tempo run for me while I was staying with the guys, I slowed down for the last third of the run

game (basketball) 1:10:00 [3]

we played 3x3 half court - the old guys won!

Saturday Mar 6, 2004 #

trail run 47:51 [3] 10.0 km (4:47 / km) +100m 4:33 / km
ahr:153 max:166

@ Forest park with Boris

repetitions (6x250/250) 15:40 [5] 3.0 km (5:13 / km) +60m 4:45 / km
max:177

5 downhills and 1 uphill @45-53"

Tuesday Mar 2, 2004 #

Note

still sick

Monday Mar 1, 2004 #

Note

skipped work today - spent a day in bed, tipical cold - need 4-5 days of total rest

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