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Training Log Archive: DarthBalter

In the 7 days ending Feb 1, 2009:

activity # timemileskm+m
  road run4 3:54:05 32.24(7:16) 51.88(4:31) 505
  stretching3 40:00
  strength workout1 30:00
  Total5 5:04:05 32.24 51.88 505
  [1-5]5 4:24:05
averages - sleep:7.1 weight:151.7lbs

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MoTuWeThFrSaSu

Sunday Feb 1, 2009 #

road run warm up/down 33:32 intensity: (29:30 @2) + (4:02 @3) 6.5 km (5:10 / km) +50m 4:58 / km
ahr:132 max:160 slept:4.0 weight:152lbs shoes: Adidas Supernova Light 6

commute and warm-up before the race

road run race 27:47 intensity: (11:22 @3) + (8:35 @4) + (7:50 @5) 4.0 mi (6:57 / mi) +45m 6:43 / mi
ahr:157 max:170 (injured) shoes: Adidas Supernova Light 6

4 miler @ Central Park - I was tricked by the weather today - after lining up in my coral I spent 15 min waiting for the start, the cold wind was in my back and my hamstrings and calves went cold. I did not realize until the start and was running hard in the beginning - @first downhill I felt a light nut in my right hamstring, the down hill part was short - speed was brutal for me - ~3 min/km, uphill went fine, but on the next downhill portion - I got major cramp in that hamstring - it was 2 km into the race, I tried to jog it off for next mile, it felt better, when course was going uphill, I even picked up some speed there, but on last downhill it came back and I was done. Finished the race, limping. This is my first hamstring injury ever, so I will be watching recovery very carefully. No running for now.
C • I have some Balter Bomb for you... 12

Friday Jan 30, 2009 #

road run tempo (easy-MP-T) 1:16:58 intensity: (14:02 @2) + (43:18 @3) + (19:38 @4) 16.8 km (4:35 / km) +200m 4:19 / km
ahr:153 max:163 slept:8.5 weight:151lbs shoes: Adidas Boston

Forest Park Drive to the golf course x 4 times. Honest effort, felt good.

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

Thursday Jan 29, 2009 #

road run warm up/down (commute) 28:00 [2] 5.0 mi (5:36 / mi) +40m 5:28 / mi
slept:6.0 shoes: Asics Gel-Kahana trail

Wednesday Jan 28, 2009 #

strength workout warm up/down (snow cleaning) 30:00 [1]
slept:9.0 shoes: Puma - Narabota XC Brown

nasty weather in NYC today - snow followed by rain in low temps. Cleaned the front and side of LPS Photo from snow and slash, worked out good sweat.
C • Cascade X-country Skiing 4

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

Tuesday Jan 27, 2009 #

road run warm up/down (commute) 28:43 intensity: (25:10 @2) + (3:33 @3) 5.1 km (5:38 / km) +50m 5:22 / km
ahr:140 max:157 slept:8.0 weight:152lbs shoes: Asics Gel-Kahana trail

road run tempo 39:05 intensity: (19:11 @3) + (19:54 @4) 9.0 km (4:21 / km) +120m 4:04 / km
ahr:157 max:163 shoes: Asics DS Trainer IX

4 x Forest Park Lane in the dark. Cold (27F), good effort. I was dressed light for tempo run, I guess it worked, HR was low.
9:56 (155), 9:51 (156), 9:42 (157), 9:36 (160)

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

+ some strength - abs, back.

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