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Training Log Archive: DarthBalter

In the 7 days ending Mar 31, 2013:

activity # timemileskm+m
  ◪1 1:04:44 4.35(14:53) 7.0(9:15) 40027 /30c90%
  road run2 57:38 7.27(7:56) 11.7(4:56) 85
  trail run1 53:19 7.33(7:16) 11.8(4:31) 160
  stretching2 22:00
  Total4 3:17:41 18.95 30.5 64527 /30c90%
  [1-5]3 2:55:41
averages - sleep:6.7 weight:160lbs

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MoTuWeThFrSaSu

Sunday Mar 31, 2013 #

11 AM

road run warm up/down 6:00 [2] 1.0 km (6:00 / km) +25m 5:20 / km
slept:4.5 shoes: Adidas Boston

◪ (middle ) 1:04:44 intensity: (1:21 @1) + (5:56 @2) + (25:44 @3) + (30:09 @4) + (1:34 @5) **** 7.0 km (9:15 / km) +400m 7:12 / km
ahr:153 max:165 spiked:27/30c shoes: Inov-8 Talon 212

3.3 km course @ S. part of Surebridge (Z-man hang the streamers). Then ran it in reverse, mostly on map memory, exept for last 5 controls; last two controls blown by ~ 5 min in total. Good day with friend in the woods, Speedy, Nadia and Kseniya. Stopped for dinner after training.

Friday Mar 29, 2013 #

5 PM

trail run tempo (MP-T) 53:19 intensity: (20 @1) + (7:59 @2) + (15:38 @3) + (25:49 @4) + (3:33 @5) 11.8 km (4:31 / km) +160m 4:14 / km
ahr:154 max:170 slept:9.5 weight:160lbs shoes: Adidas Adizero Adios 2

5 loops in Forest Park: 7:57 (154), 7:51 (157), 7:41 (160), 7:36 (163), 7:31 (165). Started fast and picked up effort each loop, last loop - felt like full blown race. Nice spring weather (~50 F). Legs felt rested.
6 PM

stretching warm up/down (legs and lower back) 12:00 [0]

Thursday Mar 28, 2013 #

10 AM

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

road run (commute - work) 51:38 intensity: (27 @1) + (36 @2) + (29:36 @3) + (20:31 @4) + (28 @5) 10.7 km (4:50 / km) +60m 4:42 / km
ahr:154 max:169 slept:6.0 shoes: Adidas Adizero Adios 2

nice run to work, legs are super rested, HR was coming up easy. Sunny, warmer (~45F).

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