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Training Log Archive: DarthBalter

In the 7 days ending Jul 5, 2009:

activity # timemileskm+m
  trail run4 3:20:00 22.93(8:43) 36.9(5:25) 780
  stretching2 25:00
  strength workout1 22:42
  Total5 4:07:42 22.93 36.9 780
  [1-5]5 3:52:42
averages - sleep:8.1 weight:155.2lbs

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Sunday Jul 5, 2009 #

trail run hills (8x150 (25m up)) 54:36 intensity: (30:24 @2) + (17:23 @3) + (6:49 @4) * 9.2 km (5:56 / km) +280m 5:09 / km
ahr:141 max:167 slept:9.0 weight:156lbs shoes: Adidas Kanadia Trail

ran a short hill workout in Morristown Park + warm-up and cool-down on the trails

Saturday Jul 4, 2009 #

trail run (easy) 42:45 intensity: (21:00 @2) + (21:45 @3) 7.8 km (5:29 / km) +140m 5:02 / km
ahr:142 max:157 slept:8.0 weight:155lbs

2 easy long horse loops in Forest Park with Sergei

Friday Jul 3, 2009 #

trail run (fartlek uphill) 50:28 intensity: (11:57 @2) + (23:06 @3) + (10:23 @4) + (5:02 @5) 9.9 km (5:06 / km) +160m 4:43 / km
ahr:152 max:172 slept:8.0 weight:155lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park - 1 was warm-up and 3 - fartlek - running hard uphill:
9:02 (), 8:35 (), 8:38 (), 8:29 (). Lower back - level 1 discomfort on R. side. Warm evening, normal for summer.

stretching warm up/down (back and legs) 10:00 [1]

Thursday Jul 2, 2009 #

trail run (easy) 52:11 intensity: (16:20 @2) + (28:51 @3) + (7:00 @4) 10.0 km (5:13 / km) +200m 4:45 / km
ahr:148 max:167 slept:7.5 weight:155lbs shoes: Puma - Narabota XC Brown

1.5 perimeter loops in Forest Park - very humid. so-so workout: back, hip and ass flared-up after I was done.

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

Wednesday Jul 1, 2009 #

strength workout (circuit 1x12) 22:42 intensity: (9:30 @1) + (11:22 @2) + (1:50 @3)
ahr:120 max:156 slept:8.0 weight:155lbs

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