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Training Log Archive: DarthBalter

In the 7 days ending Mar 5, 2005:

	activity	#	time	miles		km		+m
	road run	4	2:42:06	21.44	(7:34)	34.5	(4:42)	245
	trail run	1	1:43:00	8.08	(12:45)	13.0	(7:55)	480
	◪	1	49:48	6.56	(7:36)	10.55	(4:43)	85	39 /	37c	105%
	Total	5	5:14:54	36.07	(8:44)	58.05	(5:25)	810	39 /	37c	105%
averages - sleep:7.4 weight:152lbs

1:43

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» now

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)

road run warm up/down 20:00 [3] 4.0 km (5:00 / km)
slept:4.0 shoes: VJ Integrator 2004

warm-ups before the sprints

◪ race (sprint - park-O) 16:28 [5] ** 3.5 km (4:42 / km) +25m 4:33 / km
ahr:164 max:171 spiked:13/12c shoes: VJ Integrator 2004

1-50 sec error - adjustment to map scale in the begining + luck of concentration - full effort

◪ race (sprint - park-O) 16:55 [5] ** 3.55 km (4:46 / km) +30m 4:34 / km
ahr:166 max:175 spiked:13/12c shoes: VJ Integrator 2004

one error again - lost of concentration - 30 sec to # 7, effort up a notch

◪ race (sprint - Park-O) 16:25 [5] ** 3.5 km (4:41 / km) +30m 4:30 / km
ahr:167 max:179 spiked:13/13c shoes: VJ Integrator 2004

full effort this time, no need to save - jumped tonnel walls 3 times - got disq. for that, real advantage - the last jump ~ 30 sec, the other two did not give much benefit due to loss of pace.

Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Thursday Mar 3, 2005 #

road run (commute - easy) 39:58 [3] 8.1 km (4:56 / km) +45m 4:48 / km
ahr:142 max:152 slept:8.5 shoes: Nike MaxAir

cold head wind all the way

road run (commute) 6:30 [3] 1.3 km (5:00 / km) +25m 4:34 / km
shoes: Nike MaxAir

Wednesday Mar 2, 2005 #

road run warm up/down 7:23 [3] 1.5 km (4:55 / km) +25m 4:33 / km
ahr:142 max:150 slept:8.0 shoes: Asics DS-Trainer IIX

to Forest Park drive and back

road run tempo 38:47 [4] 9.0 km (4:19 / km) +80m 4:08 / km
ahr:155 max:166 shoes: Asics DS-Trainer IIX

Forest Park Drive x 4 - 10:15 (148), 9:43 (154), 9:37 (157), 9:12 (162)

C • tempo!?! 2

Tuesday Mar 1, 2005 #

road run (commute - easy - 3+) 36:28 [3] 8.1 km (4:30 / km) +45m 4:23 / km
ahr:153 max:164 slept:8.5 weight:152lbs shoes: Asics GT-2080

started easy than picked up some speed to 3+ effort

road run (commute) 13:00 [3] 2.5 km (5:12 / km) +25m 4:57 / km
shoes: Asics GT-2080

Sunday Feb 27, 2005 #

trail run long 1:43:00 [3] * 13.0 km (7:55 / km) +480m 6:41 / km
ahr:147 max:162 slept:8.0 shoes: OLWAY Tiger 2004

@Surebridge with Sergei - 4-8" of snow made it tough and nice, felt much better at the end

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