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Training Log Archive: DarthBalter

In the 7 days ending Feb 13, 2012:

activity # timemileskm+m
  trail run3 2:22:17 17.74(8:01) 28.55(4:59) 575
  ◪1 59:33 6.21(9:35) 10.0(5:57) 25011 /15c73%
  road run1 57:02 5.92(9:38) 9.53(5:59) 50
  stretching3 30:00
  Total7 4:48:52 29.88 48.08 87511 /15c73%
  [1-5]4 4:18:52
averages - sleep:8.3 rhr:48 weight:155.7lbs

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Sunday Feb 12, 2012 #

Event: QOC Greenbelt
 
11 AM

trail run warm up/down 11:57 intensity: (1:08 @1) + (2:16 @2) + (4:34 @3) + (2:58 @4) + (1:01 @5) 1.95 km (6:08 / km) +50m 5:26 / km
ahr:146 max:176 slept:8.0 shoes: Inov8 Oroc 280

C • Gloves 2
C • r u going to LL this weekend? 3

◪ race (Blue Course) 59:33 intensity: (11:02 @1) + (5:02 @2) + (20:30 @3) + (22:59 @4) *** 10.0 km (5:57 / km) +250m 5:18 / km
ahr:144 max:164 spiked:11/15c shoes: Inov8 Oroc 280

Blue at Greenbelt - 2 min my errors and hesitation and 7 min on a course setter, AHR way too low for racing. #7 was misplaced by ~ 50m and #10 mismapped by ~ 20 m + situation with green and contours did not match.

Blue - Splits

Friday Feb 10, 2012 #

11 AM

road run (easy - MP) 57:02 intensity: (25 @1) + (9:42 @2) + (42:19 @3) + (4:36 @4) 9.53 km (5:59 / km) +50m 5:50 / km
ahr:147 max:160 slept:8.5 weight:155lbs shoes: Asics Gel DS Trainer 16

To Victory Field + 6 km (3 tempo) + back. Plan was to do some strides, but legs are not recovered, so switched to mild tempo run. Sunny, ~38F
12 PM

stretching tempo (back) 10:00 [0]

Thursday Feb 9, 2012 #

11 AM

trail run hills 1:03:00 intensity: (2:08 @1) + (6:46 @2) + (30:03 @3) + (24:03 @4) 12.5 km (5:02 / km) +285m 4:31 / km
ahr:151 max:166 rhr:48 slept:8.0 weight:156lbs shoes: Puma - Narabota XC Brown

7 hilly loops in Forest Park: 6:22 (152), 6:20 (152), 6:12 (156), 6:11 (157), 6:08 (158), 6:04 (159), 5:51 (162). Last loop - close to full race effort. Testing Garmin 305. I navigate better!
12 PM

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

Tuesday Feb 7, 2012 #

11 AM

trail run (easy-MP-T) 1:07:20 intensity: (11:11 @2) + (51:29 @3) + (4:40 @4) 14.1 km (4:47 / km) +240m 4:24 / km
ahr:149 max:161 slept:8.5 weight:156lbs shoes: Adidas Supernova Light 6

4 long horse loops in Forest Park: 15:20 (146), 14:55 (148), 14:34 (153), 14:01 (155). Felt sluggish on first loop, then much better. Great day to run: sunny, little windy, warm for the winter (~45F).
12 PM

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

C • WMOC 3

4 long horse loops - Splits

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