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Training Log Archive: DarthBalter

In the 7 days ending Mar 28, 2006:

	activity	#	time	miles		km		+m
	trail run	3	2:46:09	21.75	(7:38)	35.0	(4:45)	485
	◪	2	1:22:04	7.02	(11:41)	11.3	(7:16)	415	38 /	42c	90%
	road run	3	1:17:46	10.0	(7:46)	16.1	(4:50)	130
	stretching	4	23:00
	Total	6	5:48:59	38.77		62.4		1030	38 /	42c	90%
averages - sleep:7

1:41

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Tuesday Mar 28, 2006 #

road run warm up/down 28:00 [2] * 5.8 km (4:50 / km) +70m 4:33 / km
ahr:142 max:152 slept:7.0 shoes: Nike Air Pegasus 2005

To Forest Park and back, looking at the map

◪ (test midle course) 24:44 [5] *** 4.0 km (6:11 / km) +70m 5:41 / km
ahr:161 max:168 spiked:24/25c shoes: Nike Air Pegasus 2005

second run on this course I set up for training (first was Jan 07, 2006 - 26:30). Happy with improvement, will work on it feather.

stretching warm up/down (legs and lower back) 6:00 [1]

Middle Distance - Splits

Monday Mar 27, 2006 #

trail run (easy + fartlek) 56:30 [3] * 11.8 km (4:47 / km) +150m 4:30 / km
ahr:146 max:165 slept:8.0 shoes: Nike Air Pegasus 2005

In Forest Park - 3 long horse loops - had a map and a compass in my hands kept in touch. It was not easy wile running fartlek on the last loop - strong up hill, easy down hill: 15:42 (145), 15:13 (146), 14:36 (150)

stretching warm up/down (legs and lower back) 6:00 [1]

Sunday Mar 26, 2006 #

trail run warm up/down 15:00 [3] * 3.0 km (5:00 / km) +35m 4:43 / km
ahr:136 max:154 slept:5.5 shoes: Icebugs MR2 - 2005

with Gaga before the Red

◪ (Local race) 57:20 [4] **** 7.3 km (7:51 / km) +345m 6:21 / km
ahr:160 max:171 spiked:14/17c shoes: Icebugs MR2 - 2005

Red @ Spook Swamp - felt unbalanced running on rocks, nice course - had ~ 4.5 min of errors, biggest one - being stuck in unmapped barbaris growth for ~ 1.5 min. I think # 14 was placed on unmapped cliff about 30-40 m short of real one I passed it got to my cliff - and than saw it behind and one contour line too high.

trail run warm up/down 29:05 [3] * 5.6 km (5:12 / km) +95m 4:47 / km
ahr:145 max:157 shoes: Icebugs MR2 - 2005

around Lake Skenonto and back

Red - Splits

Friday Mar 24, 2006 #

trail run (MP-T) 50:22 [3] 11.0 km (4:35 / km) +150m 4:17 / km
ahr:154 max:161 slept:7.0 shoes: Asics DS Trainer IX

MP-T - 6 loops in Forest Park: 8:13 (150), 8:02 (154), 8:00 (155), 7:56 (156), 7:47 (159), 7:25 (163)

trail run tempo (T) 15:12 [4] 3.6 km (4:13 / km) +55m 3:55 / km
ahr:161 max:168 shoes: Asics DS Trainer IX

T part of a run

stretching warm up/down (legs & lower back) 7:00 [1]
ahr:96 max:153

Thursday Mar 23, 2006 #

road run (commute) 36:46 [3] 7.8 km (4:43 / km) +35m 4:37 / km
ahr:149 max:159 slept:7.5 shoes: Nike Air Pegasus 2005

nice day, getting warmer

stretching warm up/down (legs) 4:00 [1]
ahr:102 max:153

Wednesday Mar 22, 2006 #

road run (commute) 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
slept:7.0 shoes: Nike MaxAir

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