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Training Log Archive: DarthBalter

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  trail run2 1:17:35 9.63(8:03) 15.5(5:00) 2402 /2c100%
  road run1 49:22 6.99(7:04) 11.25(4:23) 75
  ◪1 26:54 2.86(9:25) 4.6(5:51) 7022 /23c95%
  strength workout1 15:00
  stretching1 10:00
  Total4 2:58:51 19.48 31.35 38524 /25c96%
  [1-5]4 2:48:51
averages - sleep:5 weight:152.5lbs

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MoTuWeThFrSaSu

Sunday Jan 11, 2009 #

Event: WCOC Winter Meeting Sprints
 

trail run warm up/down 25:00 [3] *** 4.5 km (5:33 / km) +60m 5:12 / km
spiked:2/2c shoes: Puma - Narabota XC Green

before and after sprints

◪ tempo (park sprint) 9:03 [5] *** 1.6 km (5:39 / km) +20m 5:19 / km
spiked:13/13c shoes: Puma - Narabota XC Green

first training sprint set-up by George at WCOC winter meeting - full effort - felt tough running over 3-4" of fresh snow

◪ tempo (woods sprint) 17:51 [4] *** 3.0 km (5:57 / km) +50m 5:30 / km
spiked:9/10c shoes: Puma - Narabota XC Green

lost a min on # 5 - bad rout and missed my turn on a snow covered trail

Park Course - Splits

Woods Course - Splits

Saturday Jan 10, 2009 #

road run warm up/down (and commute) 18:15 [2] 3.2 km (5:42 / km) +20m 5:32 / km
ahr:130 max:164 slept:3.0 weight:152.5lbs shoes: Adidas Supernova Light 6

before road race

road run race 31:07 intensity: (39 @3) + (2:08 @4) + (28:20 @5) 5.0 mi (6:13 / mi) +55m 6:01 / mi
ahr:169 max:175 shoes: Adidas Supernova Light 6

Fred Lebow's 5 miler in Central Park - ran it well, just 2 sec short of my PR on this course, well paced race. 26F was not much of a factor, but inhailing while running uphills was tough.
6:11 - 165 - 171
6:08 - 168 - 171
6:16 - 170 - 173
6:21 - 172 - 175
6:11 - 171 - 174
C • good race! you're getting serious... 7

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

Tuesday Jan 6, 2009 #

trail run (easy-T) 52:35 intensity: (1:53 @2) + (40:14 @3) + (10:28 @4) 11.0 km (4:47 / km) +180m 4:25 / km
ahr:153 max:164 slept:7.0 weight:152.5lbs

4 loops in Forest Park: 8:35 (153), 8:39 (152), 8:21 (155), 8:01 (161). Still a little tired from flying and calves are tight from last run in Odessa.

Monday Jan 5, 2009 #

strength workout (+ stretching) 15:00 [1]

abs and back - in Warsaw airport between flights
C • lot chto bez nochevki sdelal reisi odessa-nyc? 3
C • Visit to PA? 6

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