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Training Log Archive: DarthBalter

In the 7 days ending Sep 19, 2009:

activity # timemileskm+m
  trail run4 2:43:58 19.32(8:29) 31.1(5:16) 505
  cycling4 2:30:04 37.28(4:02) 60.0(2:30) 400
  ◪1 1:00:20 5.9(10:13) 9.5(6:21) 30037 /41c90%
  stretching2 33:00
  strength workout1 19:00
  Total7 7:06:22 62.51 100.6 120537 /41c90%
  [1-5]7 6:33:22
averages - sleep:7.6 weight:152lbs

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SuMoTuWeThFrSa

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

◪ warm up/down (model) 10:00 [2] *** 1.5 km (6:40 / km) +20m 6:15 / km
spiked:7/7c slept:5.0 weight:152lbs shoes: Puma - Narabota XC Brown

rain model before sprint with Kat, Eddie and Erin

◪ (Sprint US Champs) 17:10 intensity: (2:08 @3) + (9:44 @4) + (5:18 @5) *** 3.0 km (5:43 / km) +80m 5:03 / km
ahr:163 max:174 spiked:15/17c shoes: Puma - Narabota XC Brown

started easy, than after spectators control ran harder and made 45 sec errors on 2 controls - Ross was 13:50 - that is fast for a forest sprint.

trail run warm up/down 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km
shoes: Puma - Narabota XC Brown

some after the sprint and some before the middle

◪ race (Middle - RedX) 33:10 intensity: (1:20 @2) + (7:10 @3) + (24:08 @4) + (32 @5) *** 5.0 km (6:38 / km) +200m 5:32 / km
ahr:158 max:167 spiked:15/17c shoes: Puma - Narabota XC Brown

Mostly clean - minor hesitations in a circle on 2 and 13 - 2x20 sec - controlled effort.

Sprint: Red - Splits

Middle: Red X - Splits

Friday Sep 18, 2009 #

trail run (MP-T) 46:49 intensity: (9:34 @2) + (30:23 @3) + (6:52 @4) 10.0 km (4:41 / km) +135m 4:23 / km
ahr:149 max:164 slept:8.0 weight:151lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park - last two - tempo - effort 4 but HR did not quite go there: 8:17 (149), 8:30 (148), 7:58 (155), 7:54 (157) . Felt mostly in control. Nice day for running.

stretching warm up/down (back and Legs) 18:00 [0]

Thursday Sep 17, 2009 #

cycling (commute - work) 19:19 intensity: (9:12 @2) + (10:07 @3) 7.5 km (2:35 / km) +35m 2:31 / km
slept:8.0 weight:153lbs

lots of traffic today
C • Watch 2

cycling (commute - home) 17:15 intensity: (11:50 @2) + (5:25 @3) 7.5 km (2:18 / km) +65m 2:12 / km

almost no traffic

Wednesday Sep 16, 2009 #

strength workout (circuit 1x12) 19:00 intensity: (9:00 @1) + (9:00 @2) + (1:00 @3)
slept:8.0 weight:152lbs

cycling (commute - work) 17:46 [2] 7.5 km (2:22 / km) +35m 2:19 / km

wind helped

cycling (commute - home) 19:19 [2] 7.5 km (2:35 / km) +65m 2:28 / km

late at night into the wind

Tuesday Sep 15, 2009 #

trail run 41:14 intensity: (9:16 @2) + (30:28 @3) + (1:30 @4) 8.3 km (4:58 / km) +140m 4:35 / km
ahr:147 max:161 slept:8.0 shoes: Adidas Kanadia Trail

2 long horse loops in Forest Park: 15:23 (147), 14:54 (151). Nice day.

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

cycling (commute - work) 18:21 intensity: (8:20 @2) + (8:41 @3) + (1:20 @4) 7.5 km (2:27 / km) +35m 2:23 / km
ahr:144 max:160

cycling (commute - home) 18:44 intensity: (4:33 @1) + (9:23 @2) + (4:48 @3) 7.5 km (2:30 / km) +65m 2:24 / km

Monday Sep 14, 2009 #

cycling (commute) 39:20 [2] 15.0 km (2:37 / km) +100m 2:32 / km
slept:8.5

Sunday Sep 13, 2009 #

trail run (easy) 1:02:55 [2] 10.3 km (6:07 / km) +200m 5:34 / km
ahr:126 max:150 slept:8.0 shoes: Adidas Kanadia Trail

easy 1.5 perimeter loops with Valeriy in Forest Park. Good day to run, a little bit warm.

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