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Training Log Archive: DarthBalter

In the 7 days ending Oct 11, 2009:

activity # timemileskm+m
  cycling6 3:33:12 52.82(4:02) 85.0(2:30) 560
  ◪1 1:48:40 9.32(11:40) 15.0(7:15) 50015 /19c78%
  trail run1 47:03 6.21(7:34) 10.0(4:42) 140
  strength workout1 31:47
  stretching1 12:00
  road run1 10:00 0.93(10:44) 1.5(6:40) 25
  Total7 7:02:42 69.28 111.5 122515 /19c78%
  [1-5]7 6:50:42
averages - sleep:7.4 weight:150.7lbs

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MoTuWeThFrSaSu

Sunday Oct 11, 2009 #

road run warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
slept:4.5 shoes: Puma - Narabota XC Brown

◪ race (Lowlander 2009) 1:48:40 intensity: (10:30 @2) + (47:35 @3) + (47:40 @4) + (2:55 @5) **** 15.0 km (7:15 / km) +500m 6:13 / km
ahr:155 max:169 spiked:15/19c shoes: Puma - Narabota XC Brown

LowLander 2009 with Sergey Gnatyuk - felt fine running, navigated purely when had stomach pain, finished 14 min behind Z-man.

Lowlander - Splits

Saturday Oct 10, 2009 #

cycling warm up/down (commute) 26:00 [2] 10.0 km (2:36 / km) +60m 2:31 / km

to my parents place and back

Friday Oct 9, 2009 #

cycling (commute - work) 16:09 intensity: (7:25 @2) + (8:44 @3) 7.5 km (2:09 / km) +35m 2:06 / km
ahr:142 max:156 slept:6.5

little help with wind and much better traffic at 8:40 AM than 1 PM
C • You work on Fri. now? 2

cycling (commute - home) 17:41 intensity: (9:20 @2) + (8:21 @3) 7.5 km (2:21 / km) +65m 2:16 / km

Thursday Oct 8, 2009 #

strength workout (circuit 2x10) 31:47 intensity: (17:00 @1) + (12:32 @2) + (2:15 @3)
ahr:116 max:152 slept:8.0 weight:151lbs

cycling (commute - work) 18:53 intensity: (6:20 @2) + (10:20 @3) + (2:13 @4) 7.5 km (2:31 / km) +35m 2:28 / km
ahr:150 max:160

into wind

cycling (commute - home) 19:10 intensity: (2:00 @1) + (11:52 @2) + (5:18 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:135 max:154

Wednesday Oct 7, 2009 #

cycling (commute - work) 22:00 intensity: (11:00 @2) + (11:00 @3) 7.5 km (2:56 / km) +35m 2:52 / km
ahr:146 max:157 slept:8.0 weight:151lbs

brutal head and side wind today, dust in the face :(

cycling 17:03 intensity: (8:31 @2) + (6:29 @3) + (2:03 @4) 7.5 km (2:16 / km) +65m 2:11 / km

Same wind helping (daytime was 30 mph in my face)

Tuesday Oct 6, 2009 #

trail run (easy-MP-T) 47:03 intensity: (3:26 @2) + (28:45 @3) + (13:20 @4) + (1:32 @5) 10.0 km (4:42 / km) +140m 4:24 / km
ahr:154 max:169 slept:8.0 weight:150lbs shoes: Adidas Kanadia Trail

4 loops in Forest Park: 8:35 (151), 8:27 (153), 8:06 (158), 7:51 (163). Felt good, no mechanical problems. Nice day to run (~60+F)

stretching warm up/down (back and legs) 12:00 [0]

cycling (commute - work) 19:43 [2] 7.5 km (2:38 / km) +35m 2:34 / km

lots of traffic today

cycling (commute - home) 18:23 intensity: (6:50 @2) + (10:21 @3) + (1:12 @4) 7.5 km (2:27 / km) +65m 2:21 / km
ahr:144 max:162

Monday Oct 5, 2009 #

cycling 19:00 intensity: (6:40 @2) + (12:20 @3) 7.5 km (2:32 / km) +35m 2:29 / km
ahr:146 max:157 slept:9.5

cycling (commute - home) 19:10 intensity: (2:39 @1) + (11:11 @2) + (5:20 @3) 7.5 km (2:33 / km) +65m 2:27 / km
ahr:134 max:156

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