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Training Log Archive: DarthBalter

In the 7 days ending Jun 14, 2009:

activity # timemileskm+m
  ◪1 1:38:30 6.21(15:51) 10.0(9:51) 31026 /26c100%
  road run1 1:09:15 9.44(7:20) 15.2(4:33) 135
  trail run2 1:07:33 8.7(7:46) 14.0(4:50) 190
  stretching2 25:00
  Total4 4:20:18 24.36 39.2 63526 /26c100%
  [1-5]4 3:55:18
averages - sleep:7.6 weight:156lbs

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MoTuWeThFrSaSu

Sunday Jun 14, 2009 #

◪ warm up/down (set-up) 30:00 [2] *** 2.5 km (12:00 / km) +80m 10:21 / km
spiked:7/7c slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

setting up second course for juniors @ Surebridge

◪ 1:08:30 intensity: (28:30 @3) + (40:00 @4) ***** 7.5 km (9:08 / km) +230m 7:55 / km
spiked:19/19c shoes: Puma - Narabota XC Brown

ran morning course before Carl picked-up controls and picked-up my controls - blueberry is high at places. Great weekend @ Bernie's

Saturday Jun 13, 2009 #

Event: Jukola 2009
 
Event: O training in Harriman
 

road run warm up/down 27:56 intensity: (18:54 @2) + (8:00 @3) + (1:02 @4) 5.2 km (5:22 / km) +30m 5:13 / km
ahr:135 max:163 slept:6.5 weight:156lbs shoes: Adidas Supernova Light 6

warm-up before road race, incorporated 3x30 sec at race pace

road run race 41:19 intensity: (1:09 @3) + (7:56 @4) + (32:14 @5) 10.0 km (4:08 / km) +105m 3:56 / km
ahr:167 max:173 shoes: Adidas Supernova Light 6

nice race - very little discomfort - felt very easy for the pace given first 4 miles, then had to push harder to keep it up - 5-th in my age category, nice target for further improvement: I want to run 10 km in 39:50, and 5 miles in 31:15.

Thursday Jun 11, 2009 #

trail run (easy-MP-T) 44:30 intensity: (11:03 @2) + (25:52 @3) + (7:35 @4) 9.2 km (4:50 / km) +110m 4:34 / km
ahr:149 max:166 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Green

nice run - 3 loops in Forest Park - very humid but cool (63F): 8:44 (146), 8:14 (155), 7:56 (160). almost no pain in trouble areas.

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

Wednesday Jun 10, 2009 #

trail run tempo 23:03 intensity: (6:10 @2) + (5:57 @3) + (8:34 @4) + (2:22 @5) 4.8 km (4:48 / km) +80m 4:26 / km
ahr:153 max:169 slept:8.0 weight:156lbs shoes: Adidas Supernova Light 6

1 tempo long horse loop in 13:43 (161), little time left after watching NOC sprints on-line - what a treat

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

+ some upper body strength

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