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Training Log Archive: DarthBalter

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  ◪2 2:04:57 11.18(11:10) 18.0(6:57) 66542 /43c97%
  trail run2 1:17:47 9.44(8:14) 15.2(5:07) 220
  strength workout2 50:44
  cycling1 31:00 6.21(4:59) 10.0(3:06) 65
  Total7 4:44:28 26.84 43.2 95042 /43c97%
  [1-5]7 4:32:37
averages - sleep:7.2 weight:155lbs

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

11 AM

◪ race (Billygoat) 1:46:41 intensity: (39 @2) + (16:06 @3) + (1:12:31 @4) + (17:25 @5) **** 14.5 km (7:21 / km) +625m 6:03 / km
ahr:159 max:169 spiked:24/25c slept:8.0 shoes: Inov8 Oroc 280

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Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 
1 PM

trail run warm up/down 14:57 intensity: (3:35 @1) + (6:44 @2) + (3:06 @3) + (1:32 @4) 1.7 km (8:48 / km)
ahr:130 max:163 slept:7.0 shoes: Inov8 Oroc 280

2 PM

◪ race (Sprint Relay) 18:16 intensity: (45 @3) + (1:37 @4) + (15:54 @5) *** 3.5 km (5:13 / km) +40m 4:56 / km
ahr:169 max:173 spiked:18/18c shoes: Inov8 Oroc 280

Sprint relays with Speedy: 2-nd, 2 min back on leaders

Speedy Goat A - Splits

Speedy Goat B - Splits

Friday Apr 27, 2012 #

cycling (commute) 31:00 [2] 10.0 km (3:06 / km) +65m 3:00 / km
slept:7.0

Wednesday Apr 25, 2012 #

11 AM

strength workout warm up/down (core + legs circuit) 16:57 intensity: (10:00 @0) + (6:57 @1)

+ stretching after the run
12 PM

trail run tempo (easy-MP-T) 1:02:50 intensity: (10:11 @2) + (32:38 @3) + (19:34 @4) + (27 @5) 13.5 km (4:39 / km) +220m 4:18 / km
ahr:155 max:168 slept:6.0 weight:155lbs shoes: Adidas Supernova Light 6

6 loops in Forest Park: 8:28 (144), 8:17 (148), 8:01 (151), 7:47 (156), 7:44 (158), 7:36 (162). Running felt good, R hamstring was a little tight after the run. Nice and cool (~58F)

Tuesday Apr 24, 2012 #

12 PM

strength workout (2 x circuit) 33:47 intensity: (1:51 @0) + (26:08 @1) + (5:02 @2) + (46 @3)
ahr:107 max:149 slept:8.0 weight:155lbs

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