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Training Log Archive: DarthBalter

In the 7 days ending Oct 23, 2005:

activity # timemileskm+m
  trail run3 2:25:08 17.65(8:13) 28.4(5:07) 505
  1 53:29 4.97(10:46) 8.0(6:41) 26539 /43c90%
  road run1 33:05 3.98(8:19) 6.4(5:10) 65
  intervals1 15:27 2.49(6:13) 4.0(3:52)
  stretching2 12:00
  Total4 4:19:09 29.08 46.8 83539 /43c90%
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Oct 23, 2005 #

trail run warm up/down 23:00 [2] 3.0 km (7:40 / km) +60m 6:58 / km
ahr:136 max:152 slept:6.0 shoes: OLWAY Tiger 2004

before and after sprints

(spint) 21:10 [4] **** 3.0 km (7:03 / km) +80m 6:14 / km
ahr:160 max:172 spiked:14/15c shoes: OLWAY Tiger 2004

1 of 3 @ Trout Brook - ~20 sec on #5

(Sprint) 15:38 [4] *** 2.5 km (6:15 / km) +75m 5:26 / km
ahr:162 max:170 spiked:13/14c shoes: OLWAY Tiger 2004

2 of 3 @ Trout Brook - 20 sec #14 - i ran too fast uphill to #13, my brain got fried

(Sprint) 16:41 [4] **** 2.5 km (6:40 / km) +110m 5:28 / km
ahr:162 max:174 spiked:12/14c shoes: OLWAY Tiger 2004

3 of 3 @ Trout Brook - # 5 - 20 sec, did not get the map, # 7- 45 sec: got confused by #8 being so close to #6 - ran 6-8-7-8-9 that was the only real mental lapse today

Saturday Oct 22, 2005 #

road run warm up/down (tempo) 13:05 [4] 3.0 km (4:22 / km) +35m 4:07 / km
ahr:152 max:157 slept:7.0 shoes: Asics DS Trainer X

warm up in the rain - faster then usual

intervals intervals (4x1000/200) 15:27 [4] 4.0 km (3:52 / km)
ahr:162 max:171 shoes: Asics DS Trainer X

3:48, 3:49, 3:49, 4:00

road run warm up/down 20:00 [3] 3.4 km (5:53 / km) +30m 5:38 / km
ahr:136 max:150 shoes: Asics DS Trainer X

back home and between intervals

Thursday Oct 20, 2005 #

trail run (easy-T+strides) 57:40 [3] 12.2 km (4:44 / km) +210m 4:21 / km
ahr:150 max:168 slept:7.5 shoes: Asics DS Trainer IX

@ Forest Park: 4 horse loops: 8:15 (149), 8:02 (152), 7:44 (156), 7:24 (161), + 5x150/150@26-28/1:10

stretching 6:00 [1]

Wednesday Oct 19, 2005 #

trail run 1:04:28 [3] 13.2 km (4:53 / km) +235m 4:29 / km
ahr:148 max:166 slept:7.5 shoes: Nike Air Pegasus 2005

2 loops in Forest Park: 29:27, 28:07

stretching (legs and lower back) 6:00 [1]

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