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Training Log Archive: DarthBalter

In the 7 days ending Nov 8, 2009:

activity # timemileskm+m
  cycling5 2:53:34 43.87(3:57) 70.6(2:28) 485
  ◪1 1:46:04 6.84(15:31) 11.0(9:39) 30022 /25c88%
  road run1 36:25 4.97(7:20) 8.0(4:33) 90
  stretching1 10:00
  Total6 5:26:03 55.67 89.6 87522 /25c88%
  [1-5]6 5:13:56
averages - sleep:7.8 weight:151.5lbs

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MoTuWeThFrSaSu

Sunday Nov 8, 2009 #

◪ warm up/down (vetting) 50:28 intensity: (2:07 @0) + (13:16 @1) + (20:43 @2) + (11:41 @3) + (2:41 @4) *** 4.0 km (12:37 / km) +120m 10:58 / km
spiked:5/5c slept:6.5 shoes: Puma - Narabota XC Brown

finished vetting Red Middle TT with Z-man + run to the start

◪ (Red Middle) 32:06 intensity: (2:15 @2) + (9:14 @3) + (19:33 @4) + (1:04 @5) **** 4.0 km (8:02 / km) +120m 6:59 / km
ahr:158 max:168 spiked:16/19c shoes: Puma - Narabota XC Brown

nice course - I made 3 min of errors

◪ 23:30 intensity: (4:20 @1) + (16:58 @2) + (2:12 @3) *** 3.0 km (7:50 / km) +60m 7:07 / km
spiked:1/1c shoes: Puma - Narabota XC Brown

back to car

Saturday Nov 7, 2009 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +65m 2:54 / km

to my parents place and back

Thursday Nov 5, 2009 #

road run (10x100/100) 36:25 intensity: (2:49 @2) + (29:42 @3) + (3:54 @4) 8.0 km (4:33 / km) +90m 4:19 / km
ahr:151 max:160 slept:8.0 weight:152lbs shoes: Adidas Boston

to Victory Field + 10x100/100 (19-21 sec) + back - felt lower back and butt pain during strides.

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

cycling (commute - work) 20:05 intensity: (9:01 @2) + (9:34 @3) + (1:30 @4) 8.1 km (2:29 / km) +55m 2:24 / km
ahr:142 max:162

d-tour, avoiding road work

cycling (commute - home) 17:16 intensity: (45 @1) + (11:36 @2) + (4:55 @3) 7.5 km (2:18 / km) +65m 2:12 / km
ahr:137 max:152

Wednesday Nov 4, 2009 #

cycling (commute - work) 19:04 intensity: (1:50 @1) + (9:42 @2) + (7:08 @3) + (24 @4) 7.5 km (2:33 / km) +35m 2:29 / km
ahr:137 max:160 slept:8.5

cycling (commute - home) 16:36 intensity: (6:00 @2) + (6:56 @3) + (3:40 @4) 7.5 km (2:13 / km) +65m 2:07 / km
ahr:147 max:165

Tuesday Nov 3, 2009 #

cycling (commute - work) 19:05 intensity: (9:30 @2) + (9:35 @3) 7.5 km (2:33 / km) +35m 2:29 / km
slept:8.0 weight:151lbs

cycling 16:30 intensity: (6:30 @2) + (8:00 @3) + (2:00 @4) 7.5 km (2:12 / km) +65m 2:07 / km

no traffic, wind helping

Monday Nov 2, 2009 #

cycling (commute - work) 17:19 intensity: (6:36 @2) + (8:39 @3) + (2:04 @4) 7.5 km (2:19 / km) +35m 2:15 / km
ahr:145 max:163

cycling (commute - home) 17:39 intensity: (7:40 @2) + (6:51 @3) + (3:08 @4) 7.5 km (2:21 / km) +65m 2:15 / km
ahr:144 max:165

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