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Training Log Archive: DarthBalter

In the 7 days ending Jun 29, 2008:

activity # timemileskm+m
  road run2 1:38:01 13.33(7:21) 21.45(4:34) 150
  trail run2 1:25:29 11.06(7:44) 17.8(4:48) 235
  1 1:22:25 6.21(13:16) 10.0(8:15) 27521 /24c87%
  strength workout1 42:00
  stretching3 35:00
  intervals1 28:50 3.29(8:45) 5.3(5:26) 100
  Total7 6:11:45 33.89 54.55 76021 /24c87%
  [1-5]6 5:36:45
averages - sleep:7.4 weight:151lbs

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MoTuWeThFrSaSu

Sunday Jun 29, 2008 #

(control placement, etc) 50:00 [2] ***** 6.0 km (8:20 / km) +130m 7:31 / km
spiked:8/9c slept:6.0 shoes: Puma - Narabota XC Green

to the start and back to parking + control hanging

(middle) 32:25 [4] ***** 4.0 km (8:06 / km) +145m 6:52 / km
spiked:13/15c shoes: Puma - Narabota XC Green

Ran my training course, picking up controls in order

Saturday Jun 28, 2008 #

Event: WMOC 2008
 

road run warm up/down 30:00 [2] 5.5 km (5:27 / km) +50m 5:13 / km
ahr:138 max:153 slept:5.5 shoes: Adidas Supernova Light 6

before and after the road race

road run race 31:25 [5] 5.0 mi (6:17 / mi) +65m 6:02 / mi
ahr:168 max:174 shoes: Adidas Supernova Light 6

Even effort on a hot and humid day:
6:08
6:02 (down hill)
6:19
6:37 (up hill)
6:19
New PR for 5 miles, but not yet at 31:15 goal.

Friday Jun 27, 2008 #

road run (commute) 36:36 [3] 7.9 km (4:38 / km) +35m 4:32 / km
slept:6.5 shoes: Nike Air Pegasus 2006

clouds made this running much more pleasant than if the sun was out on this humid day

Note

once a year I take a picture of my running shoes collection - not too many changes from last year - 3 new pairs - 2 retired

Thursday Jun 26, 2008 #

strength workout (2x14 circuit) 42:00 [1]
slept:9.5

Late evening workout: legs, back, upper body, abs.

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

Wednesday Jun 25, 2008 #

trail run (easy-T) 54:43 intensity: (7:13 @2) + (24:06 @3) + (23:24 @4) 11.8 km (4:38 / km) +180m 4:19 / km
ahr:152 max:167 slept:9.0 shoes: Nike Air Pegasus 2006

5 loops in Forest Park - horse trails are clean from fallen trees:
8:38 (147), 8:33 (148), 7:57 (155), 7:53 (159), 7:34 (163)
Nice warm summer day, felt good, last loop was moderate effort.

stretching warm up/down (laegs + back) 10:00 [0]

Tuesday Jun 24, 2008 #

trail run warm up/down 30:46 [2] 6.0 km (5:08 / km) +55m 4:54 / km
ahr:142 max:152 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6

intervals hills (7x450-up/350) 28:50 intensity: (15:45 @2) + (13:05 @5) 5.3 km (5:26 / km) +100m 4:58 / km
ahr:150 max:169

1:48 / 2:34
1:43 / 2:37
1:42 / 2:40
1:42 / 3:18
1:44 / 2:45
1:44 / 2:49
1:42

Monday Jun 23, 2008 #

stretching warm up/down (back + legs) 15:00 [0]

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