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Training Log Archive: DarthBalter

In the 7 days ending Nov 30, 2008:

	activity	#	time	miles		km		+m
	trail run	4	3:15:27	20.51	(9:32)	33.0	(5:55)	495	6 /	6c	100%
	road run	1	1:00:10	8.08	(7:27)	13.0	(4:38)	150
	◪	1	39:36	4.35	(9:06)	7.0	(5:39)	140	20 /	23c	86%
	stretching	2	30:00
	Total	5	5:25:13	32.93		53.0		785	26 /	29c	89%
averages - sleep:7.5 weight:150.5lbs

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Sunday Nov 30, 2008 #

trail run 52:04 9.8 km (5:19 / km) +170m 4:53 / km
ahr:141 max:157 slept:8.0 weight:150lbs shoes: Puma - Narabota XC Green

Ran 4 loops in Fores Park with Z-man in light rain - easy - R. calf muscle is getting loose, more or less

stretching warm up/down (+ strength) 20:00 [1]

C • Batsto 16

Saturday Nov 29, 2008 #

Event: HVO Dual Meet with DVOA at Eagle Rock

trail run warm up/down (control hanging) 47:00 [2] *** 6.0 km (7:50 / km) +80m 7:21 / km
spiked:6/6c shoes: Puma - Narabota XC Green

arrived to Eagle Rock @ 9 AM to place some yellow and orange course controls + some trail and road run before the start

◪ race (middle - red) 39:36 [5] *** 7.0 km (5:39 / km) +140m 5:09 / km
spiked:20/23c shoes: Puma - Narabota XC Green

Red course at Eagle Rock - Dual DVOA-HVO meet.
Lost no more than 2 min total - visibility was good and control placement was on approach side of the feature - made it easier to spot controls from 50 to 120 meters some times. Z-man was 35:20. Full effort but tight right calf slowed me down a little bit.

Red - Splits

Friday Nov 28, 2008 #

trail run (easy) 34:20 [2] 6.3 km (5:27 / km) +70m 5:10 / km
ahr:135 max:150 slept:7.5 shoes: Puma - Narabota XC Green

easy run in Forest Park with Vlad, visiting from Moskow. Too short for me , but Vlad ran to my place for 10 km - that was enough for him.

C • Were you talking to him? 2

Thursday Nov 27, 2008 #

trail run (easy) 1:02:03 10.9 km (5:42 / km) +175m 5:16 / km
ahr:138 max:158 slept:8.0 shoes: Asics Gel-Kayano-XII-2006

ran 3 long horse loops in Forest Park with Z-man & Kseniya
nice easy run, still R. calf got tight at the end

Tuesday Nov 25, 2008 #

road run (easy-MP) 1:00:10 13.0 km (4:38 / km) +150m 4:23 / km
slept:6.5 weight:151lbs shoes: Adidas Boston

Forest Park Lane x 4 times + 2.5 km:
10:37, 10:23, 10:41, 10:04, 11:26. Cool day - felt tired at the end, not fully recovered from Traverse yet.

stretching warm up/down (back and legs) 10:00 [1]

dynamic stretching

C • A test of marital links and great fun for the goats 1

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