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Training Log Archive: DarthBalter

In the 7 days ending Nov 15, 2009:

	activity	#	time	miles		km		+m
	◪	1	1:59:45	11.5	(10:25)	18.5	(6:28)	500	14 /	18c	77%
	cycling	3	1:53:43	27.96	(4:04)	45.0	(2:32)	300
	road run	1	49:18	6.52	(7:33)	10.5	(4:42)	140
	strength workout	1	32:38
	Total	5	5:15:24	45.98		74.0		940	14 /	18c	77%
	[1-5]	5	5:14:17
averages - sleep:7.7 weight:151lbs

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Sunday Nov 15, 2009 #

Event: Blue Hills Traverse

◪ race (Traverse) 1:59:45 [4] *** 18.5 km (6:28 / km) +500m 5:42 / km
ahr:160 max:170 spiked:14/18c slept:4.0 weight:151lbs shoes: Puma - Narabota XC Brown

I had very poor rout (no rout planned) on a first leg, and that was a 4 min error - lost another 30 sec on 3 and 1 min in rout to 12, and another 1.5 min on a last control, just following people around me. Had small calves cramps on my way to 17, but survived it. Back and R. hamstring are quite tight after the race.

Traverse - Splits

Friday Nov 13, 2009 #

road run (MP-T) 49:18 10.5 km (4:42 / km) +140m 4:24 / km
ahr:152 max:165 slept:8.0 weight:152lbs

4 x Park Lane in Forest Park. Felt good: 10:35 (151), 10:32 (152), 10:20 (153), 10:03 (159)

Wednesday Nov 11, 2009 #

cycling (commute - work) 19:23 7.5 km (2:35 / km) +35m 2:32 / km
ahr:131 max:156 slept:9.5 weight:151lbs

cycling (commute - home) 21:37 7.5 km (2:53 / km) +65m 2:46 / km

into wind + traffic

Tuesday Nov 10, 2009 #

strength workout (circuit 2x10) 32:38
ahr:116 max:156 slept:9.5 weight:151lbs

legs, abs, upper body

cycling (commute - work) 18:10 7.5 km (2:25 / km) +35m 2:22 / km
ahr:140 max:158

cycling (commute - home) 18:53 7.5 km (2:31 / km) +65m 2:25 / km
ahr:138 max:159

Monday Nov 9, 2009 #

cycling (commute - work) 17:46 7.5 km (2:22 / km) +35m 2:19 / km
ahr:137 max:156 slept:7.5 weight:150lbs

cycling (commute - home) 17:54 7.5 km (2:23 / km) +65m 2:17 / km
ahr:137 max:156

still warm weather ~60F

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