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Training Log Archive: DarthBalter

In the 7 days ending May 26, 2008:

	activity	#	time	miles		km		+m
	◪	3	2:45:26	15.84	(10:26)	25.5	(6:29)	875	48 /	63c	76%
	road run	4	1:57:50	13.55	(8:42)	21.8	(5:24)	305
	trail run	2	51:50	6.15	(8:26)	9.9	(5:14)	185
	strength workout	2	30:00
	intervals	1	11:21	1.99	(5:42)	3.2	(3:33)
	stretching	1	10:00
	Total	6	6:26:27	37.53		60.4		1365	48 /	63c	76%
averages - sleep:7.5 weight:151lbs

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Monday May 26, 2008 #

trail run warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Long-Blue) 1:45:02 [4] **** 15.0 km (7:00 / km) +585m 5:52 / km
spiked:15/23c shoes: Puma - Narabota XC Green

Long at Team Trials - hot day, felt a little tired in the beginning, very sloppy to #2 - 2.5 min - the biggest mistake of the day, + energy vaisted, 1 min on 6, 20 sec on 8, 1 min on 9, 30 sec on 10, 40 sec on 12, 1 min 10 sec on 22. Ran and navigated better after 10

Blue Long - Splits

Sunday May 25, 2008 #

road run warm up/down 20:00 [2] 3.0 km (6:40 / km) +65m 6:01 / km
slept:8.5 shoes: Puma - Narabota XC Green

◪ race (Middle-TT) 38:42 [5] **** 6.0 km (6:27 / km) +200m 5:32 / km
spiked:12/18c shoes: Puma - Narabota XC Green

Middle course - Blue - low visibility and good runnability made it a very technical course - was hasitant for first 5 controls, cought Nikolay on my way to 2 and we stayed in visual contact for next 7 controls, blew #9 by 3 min and then clean for the rest of the course - total ~ 5 min lost. No one was clean today.

Blue Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

road run warm up/down 15:00 [2] 2.5 km (6:00 / km) +150m 4:37 / km
slept:6.5 shoes: Puma - Narabota XC Green

◪ race (sprint-TT) 21:42 [5] ***** 4.5 km (4:49 / km) +90m 4:23 / km
spiked:21/22c shoes: Puma - Narabota XC Green

Interesting course and beautiful setup - clean race - conservative in the beginning - on 20 sec route mistake on 11 - went too high, original plan was better.

Blue Sprint - Splits

Thursday May 22, 2008 #

strength workout warm up/down (+ stretching) 10:00 [1]

road run (commute) 38:00 [2] 7.9 km (4:49 / km) +35m 4:42 / km
slept:8.0 shoes: Nike Air Pegasus 2006

C • TT 5

Wednesday May 21, 2008 #

trail run (easy) 41:50 [2] 8.4 km (4:59 / km) +145m 4:35 / km
slept:8.0 weight:151lbs shoes: Asics Gel-Kahana trail

2 long horse loops in Forest Park - calves are still a little tight from yesterday: 15:33, 15:05

strength workout warm up/down (+ stretching) 20:00 [1]

Tuesday May 20, 2008 #

road run warm up/down 44:50 [2] 8.4 km (5:20 / km) +55m 5:10 / km
slept:7.0 weight:151lbs shoes: Adidas Supernova Light 6

To Victory Field and back + between intervals

intervals intervals (8x400/400) 11:21 [5] 3.2 km (3:33 / km)
shoes: Adidas Supernova Light 6

Goal was 1:26 - 1:27 : 1:28, 1:24, 1:24, 1:24, 1:24, 1:26, 1:27, 1:24. 1:24 felt just right, a little faster then planned, calves got tight during intervals, no aftereffects thogh.

stretching warm up/down (+ strength) 10:00 [1]

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