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Training Log Archive: DarthBalter

In the 7 days ending Aug 5, 2007:

	activity	#	time	miles		km		+m
	◪	1	2:13:03	8.08	(16:28)	13.0	(10:14)	475	26 /	28c	92%
	trail run	2	2:00:06	15.91	(7:33)	25.6	(4:41)	335
	stretching	3	35:00
	intervals	1	29:04	3.73	(7:48)	6.0	(4:51)	40
	road run	1	18:10	2.36	(7:42)	3.8	(4:47)	40
	swimming	1	10:00	0.16	(1:04:22)	0.25	(40:00)
	Total	5	5:45:23	30.23		48.65		890	26 /	28c	92%
	[1-5]	4	5:10:23
averages - sleep:7.5 weight:149.3lbs

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Sunday Aug 5, 2007 #

◪ (to the map+contols placin) 1:26:31 [2] *** 7.0 km (12:22 / km) +275m 10:20 / km
ahr:130 max:154 spiked:10/10c slept:4.0 shoes: VJ-Integrators-2006

To Surebridge Mountain and back + control placing and pick-up - nice day

◪ 46:32 [4] ***** 6.0 km (7:45 / km) +200m 6:39 / km
ahr:154 max:168 spiked:16/18c shoes: VJ-Integrators-2006

farsta training with Valeriy, Kseniya, Z-man, and Shirminator - I lost ~ 5.5 min on a first forked control (just did not see the prism) and was chasing everyone after that - lost another 30 sec on minor hazitations - felt good running and pushing hard

swimming warm up/down 10:00 [2] 0.25 km (40:00 / km)

water was great today

Friday Aug 3, 2007 #

road run warm up/down 18:10 3.8 km (4:47 / km) +40m 4:33 / km
ahr:151 max:165 slept:10.0 shoes: Adidas Supernova Light 6

To Forest Park and Back in 90F heat

intervals intervals (7x425/430 up-down) 29:04 6.0 km (4:51 / km) +40m 4:41 / km
ahr:158 max:174 shoes: Adidas Supernova Light 6

91.5-95.5/2:30-2:40 it was hot - running fast downhill is out for now, felt my back after - extra stretching will follow. Hottest day so far in training. Legs felt rested.

stretching warm up/down (back) 10:00 [0]

I definitely woke up old injury today - have to be careful

Wednesday Aug 1, 2007 #

trail run (easy - T) 1:09:19 14.6 km (4:45 / km) +195m 4:27 / km
ahr:152 max:172 slept:7.0 weight:150lbs shoes: Adidas Supernova Light 6

6 loops in FP on a hot day, not humid: 8:37 (147), 9:00 (144), 7:35 (157), 8:46 (154), 7:17 (166), 9:19 (153) - included 2 T pace intervals - felt good despite the heat (~90F). I felt like running 3-rd interval, but opted out - loss of fluids during this 69 min run was 4.5 Lbs.

stretching warm up/down 15:00 [0]

Tuesday Jul 31, 2007 #

stretching warm up/down 10:00 [0]

Monday Jul 30, 2007 #

trail run (easy-T) 50:47 11.0 km (4:37 / km) +140m 4:20 / km
ahr:151 max:165 slept:9.0 weight:148.5lbs shoes: Adidas Supernova Light 6

4 loops in Forest park - warm and humid - felt fine: 8:32 (148), 8:17 (152), 8:11 (154), 7:48 (159)

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