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Training Log Archive: DarthBalter

In the 7 days ending Oct 19, 2008:

activity # timemileskm+m
  ◪1 1:27:08 8.82(9:53) 14.2(6:08) 35521 /23c91%
  trail run2 1:24:15 10.75(7:50) 17.3(4:52) 290
  road run2 1:10:26 8.57(8:13) 13.8(5:06) 90
  stretching3 30:00
  strength workout1 25:00
  Total5 4:56:49 28.15 45.3 73521 /23c91%
  [1-5]5 4:26:49
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Oct 19, 2008 #

Event: DVOA long champs
 

road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km
slept:6.0 shoes: Puma - Narabota XC Green

◪ race 1:27:08 [4] *** 14.2 km (6:08 / km) +355m 5:27 / km
spiked:21/23c shoes: Puma - Narabota XC Green

DVOA Long Champs - Blue @ Green Lane - Clean race - good effort - expected race to be longer, but woods were mostly open and we used a lot of trails in bad areas - minor errors and hasitations - may be 2 min total - missed # 1 by 30 sec and # 9 did not have control description to match the location of the control - went right by control and came back - 1 min. Z-man was 1:22:44, Eddie 1:20:50

Blue - Splits

Friday Oct 17, 2008 #

trail run (MP-T) 38:55 intensity: (25:29 @3) + (13:26 @4) 8.3 km (4:41 / km) +140m 4:19 / km
slept:7.0 shoes: Puma - Narabota XC Brown

2 long horse loops in FP - 1 @ MP one - tempo: 14:56, 13:30 - nice cool day for running ~ 56F

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

Thursday Oct 16, 2008 #

strength workout (back, abs, legs, upper b.) 25:00 [2]

circuit training

Wednesday Oct 15, 2008 #

road run intervals (4x400/400+4x400/200) 58:26 intensity: (16:20 @2) + (29:47 @3) + (6:21 @4) + (5:58 @5) 11.8 km (4:57 / km) +40m 4:52 / km
ahr:149 max:171 slept:7.0 shoes: Adidas Boston

to Victory Field + 4x400/400 + 4x400/200 + back - felt good:
1:25 / 2:34
1:24 / 2:25
1:25 / 2:35
1:26 / 2:30
1:30 / 1:24
1:27 / 1:22
1:26 / 1:25
1:29 / 1:27
85 was target time for first part and 90 was target time for second.

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

Monday Oct 13, 2008 #

trail run (easy - recovery) 45:20 intensity: (22:36 @2) + (22:02 @3) + (42 @4) 9.0 km (5:02 / km) +150m 4:39 / km
ahr:144 max:155 slept:8.0 shoes: Nike Air Pegasus 2006

some easy running in Forest Park - perimeter loop + 2 ovals @ Victory Field
C • Odessa, follow-up 5

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

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