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Training Log Archive: DarthBalter

In the 7 days ending Mar 22, 2008:

activity # timemileskm+m
  trail run4 2:49:22 21.13(8:01) 34.0(4:59) 545
  1 1:09:20 7.08(9:47) 11.4(6:05) 47029 /29c100%
  stretching3 45:00
  strength workout1 40:00
  Total6 5:23:42 28.21 45.4 101529 /29c100%
  [1-5]5 4:38:42
averages - sleep:7.5 weight:148lbs

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SuMoTuWeThFrSa

Saturday Mar 22, 2008 #

warm up/down (White Course) 12:17 [3] * 2.2 km (5:35 / km) +95m 4:36 / km
ahr:155 max:162 spiked:9/9c slept:6.5 weight:148lbs shoes: Puma - Narabota XC Green

used White Course as a warm up - it was more physical than I could bargen for - 95 m of climb on first 1.2 km

race (Blue - local meet) 57:03 [4] *** 9.2 km (6:12 / km) +375m 5:09 / km
ahr:163 max:170 spiked:20/20c shoes: Puma - Narabota XC Green

Blue at Morristown - pushed as hard as I could, felt pain in my back and knees running down hills for last 1 km. ~ 30 sec of hesitations total.

trail run warm up/down 19:10 [2] * 3.3 km (5:48 / km) +50m 5:24 / km
ahr:140 max:150 shoes: Puma - Narabota XC Green

after race

Friday Mar 21, 2008 #

trail run intervals (3x1800/500 (30m cl)) 56:46 intensity: (21:04 @2) + (14:00 @3) + (21:42 @4) 11.7 km (4:51 / km) +160m 4:32 / km
ahr:152 max:172 slept:8.5 weight:148lbs shoes: Asics Gel-Kahana trail

In Forest Park: after warm-up 3 loops of intervals:
7:10 - 163 - 169, fresh legs
7:14 - 165 - 171
7:18 - 166 - 172
Hard work, I felt in control of pace. Chilly and windy.

stretching warm up/down (legs and back) 15:00 [0]

Thursday Mar 20, 2008 #

stretching (back) 15:00 [0]

Tuesday Mar 18, 2008 #

trail run tempo 37:16 intensity: (10:41 @2) + (26:35 @4) 8.4 km (4:26 / km) +135m 4:06 / km
ahr:156 max:168 slept:8.0 shoes: Asics DS Trainer IX

2 long horse loops in Forest Park: 13:26 (159), 13:09 (163) - felt like work today, a bit stiff in the beginning due to short warm-up on a chilly day.

stretching warm up/down (legs and back) 15:00 [0]

Monday Mar 17, 2008 #

strength workout (2x12 circuit) 40:00 [1]
slept:7.5

upper body, abs, back and legs

Sunday Mar 16, 2008 #

trail run (easy) 56:10 [2] 10.6 km (5:18 / km) +200m 4:51 / km
ahr:138 max:156 slept:7.0 shoes: Asics Gel-Kahana trail

Very Easy run with Z-man in Forest Park - 1.5 Perimeter Loop

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