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Training Log Archive: DarthBalter

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  trail run4 3:22:44 22.37(9:04) 36.0(5:38) 700
  ◪1 1:23:28 8.39(9:57) 13.5(6:11) 12018 /24c75%
  road run1 40:21 5.03(8:01) 8.1(4:59) 55
  stretching3 30:00
  Total9 5:56:33 35.79 57.6 87518 /24c75%
  [1-5]6 5:26:33
averages - sleep:7.7 weight:159.2lbs

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MoTuWeThFrSaSu

Sunday Apr 20, 2014 #

11 AM

trail run long (easy) 1:34:16 intensity: (36:35 @1) + (45:58 @2) + (11:43 @3) 14.4 km (6:33 / km) +420m 5:43 / km
ahr:126 max:149 slept:8.0 shoes: Asics Gel DS Trainer 16

Easy run with Speedy and Kseniya @ Morristown Park; nice day for a run and BBQ after.

Saturday Apr 19, 2014 #

10 AM

trail run warm up/down 15:06 intensity: (51 @1) + (14:15 @2) 2.5 km (6:02 / km) +10m 5:55 / km
ahr:130 max:140 slept:5.0 weight:159lbs shoes: Inov8 Oroc 280

Warm-up with Kseniya.
11 AM

◪ race (Blue Course) 1:23:28 intensity: (6:21 @2) + (36:23 @3) + (40:44 @4) *** 13.5 km (6:11 / km) +120m 5:55 / km
ahr:154 max:164 spiked:18/24c shoes: Inov8 Oroc 280

@ Pakim Pond. Ran hard, made mistakes.

Blue - Splits

Friday Apr 18, 2014 #

4 PM

road run (12x100/100) 40:21 intensity: (4 @1) + (20:04 @2) + (17:14 @3) + (2:59 @4) 8.1 km (4:59 / km) +55m 4:49 / km
ahr:142 max:161 slept:10.0 weight:159lbs shoes: Adidas Adizero Adios 2

to Victory Field + 12 x 100/100 (18.5-20.5) + back. Felt good.
5 PM

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

Thursday Apr 17, 2014 #

9 AM

trail run (easy - MP) 53:42 intensity: (8:40 @2) + (42:37 @3) + (2:25 @4) 10.9 km (4:56 / km) +170m 4:34 / km
ahr:148 max:160 slept:7.5 weight:159lbs shoes: Adidas Boston

3 long horse loops in Forest Park on a chilly morning (38F): 15:19 (146), 14:58 (149), 14:39 (153). Legs are a little stiff in the beginning, could feel L. knee discomfort on downhills.
10 AM

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

Tuesday Apr 15, 2014 #

9 AM

trail run intervals (16 x 30/30 sec) 39:40 intensity: (4:56 @2) + (23:05 @3) + (11:39 @4) 8.2 km (4:50 / km) +100m 4:34 / km
ahr:150 max:164 slept:8.0 weight:160lbs shoes: Asics Gel DS Trainer 16

3 loops in Forest Park: 8:45 (146), 8:09 (158), 8:27 (158) - last two 16 x 30 sec / 30sec. Driving rain, but warm ~58F, legs are not 100 % recovered, but close to it.
10 AM

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

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