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Training Log Archive: DarthBalter

In the 7 days ending Aug 17, 2008:

	activity	#	time	miles		km		+m
	road run	3	2:10:10	17.24	(7:33)	27.75	(4:41)	185
	◪	1	1:37:16	7.46	(13:03)	12.0	(8:06)	540	17 /	22c	77%
	trail run	2	1:00:00	7.33	(8:11)	11.8	(5:05)	210
	stretching	3	35:00
	repetitions	1	12:20	1.49	(8:16)	2.4	(5:08)
	Total	5	5:34:46	33.52		53.95		935	17 /	22c	77%
	[1-5]	5	4:59:46
averages - sleep:6.6 weight:150lbs

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Sunday Aug 17, 2008 #

trail run warm up/down 14:00 [2] 2.0 km (7:00 / km) +60m 6:05 / km
ahr:133 max:152 slept:6.0 shoes: Puma - Narabota XC Brown

With Gaga @ PEEC

◪ hills (Blue) 1:37:16 **** 12.0 km (8:06 / km) +540m 6:37 / km
spiked:17/22c shoes: Puma - Narabota XC Brown

Blue @ Spackman Creek - Clean start up to # 5 - lost 1 min in rout and execution to 5, went to 7 (+ 2:40), lost 1 min on 9, 3 min on 14, and 3 min on 20 - too low. Great training - course was of a championship standard - physical and technical. I did not push today much. Z-man - 1:22:56.
J-man managed to escape me at the meet, and therefore avoided a dose of soft tissue brain massage.

BLUE - Splits

Saturday Aug 16, 2008 #

road run warm up/down 33:30 [2] 5.8 km (5:47 / km) +30m 5:38 / km
ahr:132 max:150 slept:5.0 shoes: Adidas Supernova Light 6

Before and after road race

road run race 31:05 5.0 mi (6:13 / mi) +45m 6:03 / mi
ahr:166 max:171 shoes: Adidas Supernova Light 6

NYRRC Club Championship 5 miles - most competitive race in NYRRC regular season - most of the fast guns were present - ran yet one more PB , beat my goal of 31:15 - now 30:30 in view, and some day may be out of 30 min. Conditions were good, ~ 68F, high himidity but at this temp. was not a big problem:
6:08 - 160 - 168,
5:58 - 167 - 170,
6:12 - 168 - 171,
6:36 - 166 - 168, this is my weak spot on a course - mostly climb need to work mentally on this.
6:09 - 166 - 171
Finished 258 out of 756, 22 in my age category

Friday Aug 15, 2008 #

road run warm up/down 29:12 5.9 km (4:57 / km) +45m 4:46 / km
ahr:149 max:162 slept:8.0 weight:150lbs shoes: Adidas Boston

To Victory Field + 1 km in 4:20 + back after repetitions

repetitions intervals (12x100/100) 12:20 2.4 km (5:08 / km)
ahr:146 max:160 shoes: Adidas Boston

18.7-20.2 / 37-42 - not a great day for running - felt beat up - must be high humidity?

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

Wednesday Aug 13, 2008 #

trail run intervals (10x2 min/1 min) 46:00 9.8 km (4:42 / km) +150m 4:22 / km
ahr:152 max:168 slept:8.0 shoes: Adidas Supernova Light 6

4 loops in Forest Park while running 10x2/1 intervals: 8:00 (151), 8:04 (155), 8:09 (158), 7:50 (159) - nice day, hard work

C • Be ready :) 9

stretching warm up/down 15:00 [0]

Tuesday Aug 12, 2008 #

road run (easy-T) 36:23 8.0 km (4:33 / km) +65m 4:22 / km
ahr:153 max:162 slept:6.0 shoes: Adidas Boston

To Victory Field + 2 km + back. Gorgeous day for running - Wyoming kind of weather - cool and dry!

stretching warm up/down 10:00 [0]

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