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Training Log Archive: DarthBalter

In the 7 days ending Apr 1, 2006:

activity # timemileskm+m
  ◪4 3:07:59 16.96(11:05) 27.3(6:53) 90577 /86c89%
  trail run3 1:58:35 14.54(8:09) 23.4(5:04) 300
  road run3 1:34:00 11.0(8:33) 17.7(5:19) 70
  stretching2 12:00
  Total6 6:52:34 42.5 68.4 127577 /86c89%
averages - sleep:6.9

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SuMoTuWeThFrSa

Saturday Apr 1, 2006 #

road run warm up/down 6:00 [2] 1.0 km (6:00 / km)
ahr:135 max:145 slept:8.0

◪ race (spint) 16:55 [5] **** 3.0 km (5:38 / km) +65m 5:05 / km
ahr:167 max:174 spiked:12/12c

Good race, good effort, need more speed. I had total ~ 15 or 20 sec of hasitations on the course, avoided climb as much as possible.

road run warm up/down 20:00 [2] 3.0 km (6:40 / km)
ahr:126 max:145

waiting for Greg to pass the relay to me

◪ race (relay leg 3) 48:00 [5] **** 7.0 km (6:51 / km) +265m 5:46 / km
ahr:162 max:172 spiked:13/15c

decent run - had one bad route choice (the famous 3-4 leg) felt much better towards end of the race - total 3 min of errors and hasitations

Sprint-Blue - Splits

Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)
 

trail run warm up/down 18:00 [2] 3.0 km (6:00 / km) +20m 5:48 / km
ahr:131 max:157 slept:5.0 shoes: OLWAY Tiger 2004

◪ race (middle) 41:00 [5] *** 6.0 km (6:50 / km) +160m 6:02 / km
ahr:166 max:174 spiked:14/17c shoes: OLWAY Tiger 2004

Blue Middle @ The Pig: Good effort, did not tape my ankles today - it was a mistake - I twisted right ankle early into the race - was much more careful with my foot placement for the rest of the race, had bad ballance during running throu the crap. Made one big 2 min error on the route to 10 ( Pig House), and 2 - 30 sec errors on 5 and 15 (I can see the pattern here :-).
C • Patterns 2

Blue - middle - Splits

Wednesday Mar 29, 2006 #

road run (commute) 40:00 [2] 7.9 km (5:04 / km)
ahr:138 max:150 slept:8.0

it is finally warm

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

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