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Training Log Archive: DarthBalter

In the 7 days ending Dec 18, 2011:

activity # timemileskm+m
  trail run3 2:59:05 22.37(8:00) 36.0(4:58) 545
  cycling3 1:26:15 19.45(4:26) 31.3(2:45) 230
  road run2 1:19:19 11.18(7:05) 18.0(4:24) 95
  Total8 5:44:39 53.0(6:30) 85.3(4:02) 870
averages - sleep:7.7 weight:157lbs

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

11 AM

trail run 1:08:36 intensity: (35:00 @2) + (33:36 @3) 13.0 km (5:17 / km) +205m 4:53 / km
slept:8.5 weight:157lbs shoes: Puma - Narabota XC Brown

Palisades trail from Lincoln Lookout going North and back the same way. Cold day, not too windy in the woods, sunny. felt good, almost fully recovered from yesterday's race. Went to Korean King Spa in Fort Lee with GOATS later. NY football teams suck!

Saturday Dec 17, 2011 #

7 AM

road run warm up/down 17:00 [2] 3.0 km (5:40 / km) +25m 5:26 / km
ahr:140 max:152 slept:5.5 weight:157lbs shoes: Adidas Supernova Light 6

before the road race
8 AM

Note

NYRRC Ted Corbitt 15K in Cental Park
Results

road run race (15 K ) 1:02:19 intensity: (9:00 @3) + (53:19 @4) 15.0 km (4:09 / km) +70m 4:04 / km
ahr:160 max:168 shoes: Adidas Supernova Light 6

15 km in Central Park, chilly morning, a little windy, but not too bad. At the start legs felt fresh, and it lasted about 3 miles, then my stride shortened and the speed suffered a little bit, but I was pushing hard all the way to the end. HR is lower then it used to be in road races last 2 - 3 years.
Mile Splits, HR ave/max
6:33 (157/166)
6:20 (162/167)
6:43 (163/166)
6:33 (161/163)
6:53 (162/164)
6:38 (160/164)
6:49 (159/163)
7:00 (160/163)
6:44 (161/163)
2:06 (163/164)
The plan was to be in a range of 61 to 64 min, so time is just about right for my current level of fitness.
C • nice run 4

Friday Dec 16, 2011 #

cycling (commute) 30:00 [2] 10.0 km (3:00 / km) +80m 2:53 / km

to my parents place and back

Thursday Dec 15, 2011 #

11 AM

trail run (easy - MP) 52:16 intensity: (50:00 @3) + (2:16 @4) 11.1 km (4:43 / km) +170m 4:22 / km
ahr:150 max:163 slept:8.5 weight:157lbs shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park: 14:53 (150), 14:36 (154), 14:26 (156). Felt good, warmer day

Wednesday Dec 14, 2011 #

11 AM

trail run intervals (3x1450/350 @ T ) 58:13 intensity: (32:37 @2) + (7:23 @3) + (18:13 @4) 11.9 km (4:54 / km) +170m 4:34 / km
ahr:146 max:169 slept:9.0 weight:157lbs shoes: Adidas Kanadia Trail

to forest park + T-intervals 3x1450 m with 30m climb / 350 m rest: 6:04 (160/167), 6:04 (159/167), 6:05 (159/168) + back home. Intervals felt just about right for T- effort. I took 24 min of warm-up to get to working mode: may be it is colder days, may be I am getting older.

Monday Dec 12, 2011 #

11 AM

cycling (commute - work) 28:15 [2] 10.8 km (2:37 / km) +65m 2:32 / km
slept:7.0 weight:157lbs

little head wind, not too cold, I was dressed just about right.
9 PM

cycling (commute-home) 28:00 [2] 10.5 km (2:40 / km) +85m 2:34 / km

a little cold

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