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Training Log Archive: DarthBalter

In the 7 days ending Aug 13, 2006:

	activity	#	time	miles		km		+m
	trail run	5	4:48:17	36.23	(7:57)	58.3	(4:57)	810
	◪	1	1:00:00	4.35	(13:48)	7.0	(8:34)
	stretching	6	47:00
	intervals	1	17:42	2.86	(6:12)	4.6	(3:51)	90
	road run	1	8:00	0.93	(8:35)	1.5	(5:20)	20
	Total	6	7:00:59	44.37		71.4		920
averages - sleep:8.3

1:43

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Sunday Aug 13, 2006 #

road run warm up/down 8:00 [2] 1.5 km (5:20 / km) +20m 5:00 / km
slept:9.0 shoes: Nike Air Pegasus 2006

To FP and back

trail run long 1:20:15 [4] 17.6 km (4:34 / km) +260m 4:15 / km
shoes: Nike Air Pegasus 2006

3 perimeter loops in FP (5.85 km ea.): 27:25, 26:40, 26:10. Nice day, felt easy. Little pain in both knees, running downhill, after 70 min.

stretching warm up/down 15:00 [1]

Saturday Aug 12, 2006 #

◪ 1:00:00 [3] 7.0 km (8:34 / km)
slept:8.0 shoes: VJ-Integrators-2006

Training on Surebridge Mountain with Kseniya - nice weather today - working on some long (~1.5-2km) legs

stretching warm up/down 6:00 [1]

Friday Aug 11, 2006 #

trail run (with map) 40:00 [2] ** 7.5 km (5:20 / km) +85m 5:03 / km
slept:6.5 shoes: Nike Air Pegasus 2006

Easy run in Forest Park reading the map on the run

stretching warm up/down 10:00 [1]

Right calve muscle and Achilles’ tendon are tight for last couple of days - need more stretching

Thursday Aug 10, 2006 #

trail run warm up/down 43:20 [2] 6.3 km (6:53 / km) +100m 6:22 / km
slept:10.5 shoes: Asics DS Trainer X

to Forest Park + 1 loop + between intervals + back home. Nice day for training, a bit warm (82-83F)

intervals intervals (uphill 4x1150/650) 17:42 [5] 4.6 km (3:51 / km) +90m 3:30 / km
shoes: Asics DS Trainer X

4:23, 4:23, 4:25, 4:31 - felt in control, hard running

C • You're always in control. 2

stretching warm up/down 7:00 [1]

Tuesday Aug 8, 2006 #

trail run (easy-MP-T) 43:39 [3] 9.3 km (4:42 / km) +125m 4:24 / km
slept:8.0 shoes: Asics DS Trainer IX

6 loops in Forest Park - much better conditions than yesterday - warm but low humidity: 8:28, 8:22, 8:13, 8:03, 7:48, 7:30 - last loop felt fast but well in control of effort.

trail run tempo 23:21 [4] 5.6 km (4:10 / km) +80m 3:54 / km
shoes: Asics DS Trainer IX

faster part of the run

stretching 4:00 [1]

Monday Aug 7, 2006 #

trail run 57:42 [3] 12.0 km (4:49 / km) +160m 4:30 / km
slept:8.0 shoes: Nike Air Pegasus 2006

5 loops in Forest Park: 9:00, 8:45, 8:35, 8:25, 8:11.
I felt I little bit tired today, must be luck of sleep last week, watching webcasts from WOC

stretching warm up/down 5:00 [1]

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