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Training Log Archive: DarthBalter

In the 7 days ending Nov 23, 2009:

activity # timemileskm+m
  cycling5 2:59:57 43.5(4:08) 70.0(2:34) 450
  ◪1 56:21 5.59(10:05) 9.0(6:16) 22018 /20c90%
  trail run2 47:27 5.47(8:41) 8.8(5:24) 155
  stretching1 10:00
  Total6 4:53:45 54.56 87.8 82518 /20c90%
  [1-5]6 4:43:45
averages - sleep:8.3 weight:150.6lbs

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Monday Nov 23, 2009 #

cycling (commute - work) 18:30 [2] 7.5 km (2:28 / km) +35m 2:25 / km
slept:8.0 weight:151lbs

cycling (commute - home) 20:44 intensity: (2:30 @1) + (9:04 @2) + (9:10 @3) 7.5 km (2:46 / km) +65m 2:39 / km

Sunday Nov 22, 2009 #

Event: WCOC Wooster Mountain
 

trail run warm up/down 9:00 [2] 1.5 km (6:00 / km) +15m 5:43 / km
shoes: Puma - Narabota XC Brown

◪ (Red Course) 56:21 intensity: (20:00 @3) + (36:21 @4) *** 9.0 km (6:16 / km) +220m 5:35 / km
spiked:18/20c shoes: Puma - Narabota XC Brown

Dual Meet - DVOA - HVO at Quail Hill. Vadim ran it in 54:30. I was conservative for most of the run saving left hamstring. Did not feel worse after the run. Some small hesitations at 2 controls.

Saturday Nov 21, 2009 #

trail run (easy) 38:27 [2] 7.3 km (5:16 / km) +140m 4:48 / km
ahr:140 max:155 slept:8.0 weight:151lbs shoes: Adidas Kanadia Trail

easy perimeter loop in Forest Park, watching my left hamstring

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

cycling (commute ) 29:00 intensity: (15:00 @1) + (14:00 @2) 10.0 km (2:54 / km) +50m 2:50 / km

to my parents place and back

Thursday Nov 19, 2009 #

cycling (commute - work) 18:08 intensity: (2:00 @1) + (7:00 @2) + (9:08 @3) 7.5 km (2:25 / km) +35m 2:22 / km
slept:8.0 weight:151lbs

cycling (commute - home) 19:11 intensity: (10:00 @2) + (9:11 @3) 7.5 km (2:33 / km) +65m 2:27 / km

Wednesday Nov 18, 2009 #

cycling (commute - work) 18:11 intensity: (9:10 @2) + (9:01 @3) 7.5 km (2:25 / km) +35m 2:22 / km
slept:8.5 weight:150lbs

cycling (commute - home) 18:57 intensity: (9:00 @2) + (9:57 @3) 7.5 km (2:32 / km) +65m 2:25 / km

Tuesday Nov 17, 2009 #

cycling (commute - work) 18:12 intensity: (6:12 @2) + (9:00 @3) + (3:00 @4) 7.5 km (2:26 / km) +35m 2:22 / km
ahr:143 max:162 slept:9.0 weight:150lbs

cycling (commute - home) 19:04 intensity: (10:04 @2) + (9:00 @3) 7.5 km (2:33 / km) +65m 2:26 / km

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