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Training Log Archive: DarthBalter

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  trail run4 4:16:42 32.31(7:57) 52.0(4:56) 1000
  road run1 34:00 4.35(7:49) 7.0(4:51) 5
  stretching3 30:00
  Total8 5:20:42 36.66 59.0 1005
  [1-5]5 4:50:42
averages - sleep:6.9 weight:158lbs

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

11 AM

trail run long (easy + hills) 1:30:30 intensity: (24:40 @2) + (1:01:25 @3) + (4:25 @4) 16.5 km (5:29 / km) +480m 4:47 / km
ahr:148 max:163 slept:10.0 shoes: Inov-8 Talon 212

with Z-man @ Lewis Morris SP - Long loop, good effort on hills.Sunny, cold and windy (~20F), running felt good, last 15-20 min hills felt tougher.

Saturday Jan 14, 2012 #

3 PM

road run (easy + 2x400/400) 34:00 intensity: (2:05 @1) + (22:35 @2) + (6:50 @3) + (2:30 @4) 7.0 km (4:51 / km) +5m 4:50 / km
ahr:137 max:167 slept:4.5 shoes: Adidas Kanadia Trail

with Z-man and Kseniya @ West Orange HS track - incorporated 2x400 1:27-felt too hard, and 1:32 felt about right. Cold and windy

Friday Jan 13, 2012 #

10 AM

trail run intervals (T-intervals ) 49:16 intensity: (29:16 @2) + (20:00 @4) 10.8 km (4:34 / km) +150m 4:16 / km
ahr:150 max:165 slept:5.5 weight:158lbs shoes: Adidas Supernova Light 6

4 loops in Forest Park - last 3 loops ran as 10 x 2min / 30sec @ T effort:
8:55 (144), 7:46 (157), 7:51 (159), 7:49 (158). Felt great, legs recovered, R. calve did not bother at all. Windy, sunny ~ 40F, some snow flakes flying.
11 AM

stretching (legs and back) 12:00 [0]

Thursday Jan 12, 2012 #

11 AM

trail run (easy - MP) 1:05:00 [3] 13.7 km (4:45 / km) +200m 4:25 / km
ahr:149 max:160 slept:8.0 weight:158lbs shoes: Puma - Narabota XC Brown

6 loops in Forest Park: 8:57 (145), 8:45 (148), 8:43 (148), 8:32 (151), 8:20 (153), 8:10 (154). Felt good. R. Calve was just barely under control during faster loops. Drizzle, cool ~40F.
12 PM

stretching warm up/down (legs and back) 8:00 [0]

Tuesday Jan 10, 2012 #

11 AM

trail run (easy-T) 51:56 intensity: (38:12 @3) + (13:44 @4) 11.0 km (4:43 / km) +170m 4:23 / km
ahr:151 max:166 slept:6.5 weight:158lbs shoes: Adidas Kanadia Trail

3 long horse loops in Forest Park, legs rested, but R. calve is not 100% yet. 14:58 (150), 14:37 (152), 13:44 (159). Sunny, ~40F.
12 PM

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

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