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Training Log Archive: DarthBalter

In the 7 days ending Dec 3, 2011:

	activity	#	time	miles		km		+m
	◪	5	3:04:41	13.98	(13:13)	22.5	(8:12)	890	57 /	71c	80%
	trail run	3	2:07:47	15.22	(8:24)	24.5	(5:13)	345
	road run	1	25:50	2.49	(10:24)	4.0	(6:28)	50
	stretching	1	10:00
	Total	9	5:48:18	31.69		51.0		1285	57 /	71c	80%
	[1-5]	8	5:38:18
averages - sleep:7.8 weight:162.5lbs

1:57

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Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

11 AM

trail run warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km
slept:7.0 shoes: Inov8 Oroc 280

before and between sprints

◪ race (Short Sprint) 17:32 [5] *** 2.5 km (7:01 / km) +80m 6:03 / km
spiked:11/13c shoes: Inov8 Oroc 280

Navigation was not that difficult but I had issues with map and lost ~ 1.5 min - a lot for sprint

12 PM

◪ race (Long Sprint) 27:01 [5] *** 3.5 km (7:43 / km) +90m 6:50 / km
spiked:14/18c shoes: Inov8 Oroc 280

stopped short on 7: I was in the circle and did not see the feature in shadows (rock cluster), bad rout to 15 lost at least 1.5 min in green, sloppy on 14 ~30 sec.

1 PM

◪ race (Sprint - Chase) 23:41 [5] *** 3.5 km (6:46 / km) +90m 6:00 / km
spiked:14/17c shoes: Inov8 Oroc 280

closer to leaders but still lost ~ 2.5 min, most of it on a very bad exit from 4 (`1.5min)

2 PM

◪ (hanging controls) 25:00 [1] **** 2.0 km (12:30 / km) +80m 10:25 / km
spiked:3/4c shoes: Inov8 Oroc 280

hanging controls for the night-o at Mt. Tom with Ali and Boris

Short Sprint - Splits

Long Sprint - Splits

Final Sprint - Splits

Thursday Dec 1, 2011 #

11 AM

trail run hills (6x360/400 uphill) 55:00 10.0 km (5:30 / km) +150m 5:07 / km
ahr:141 max:166 slept:8.0 weight:168lbs shoes: Adidas Supernova Light 6

to Forest Park and then 6x360/400 uphill (17 m climb): 1:48, 1:43, 1:41, 1:40, 1:43, 1:42. Average rest ~2:35. Cool day, tons of sunlight.

12 PM

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

Tuesday Nov 29, 2011 #

11 AM

trail run (easy-MP-T) 52:47 11.0 km (4:48 / km) +180m 4:26 / km
ahr:150 max:165 slept:8.5 weight:157lbs shoes: Puma Rodalban XC

3 long horse loops in Forest Park - very warm for this time of the year ~60+F, legs felt a little tired, plus new stiff shoes: 15:05 (151), 14:48 (153), 14:14 (157)

C • you were right 10

Sunday Nov 27, 2011 #

Event: DVOA / HVO Star Village

11 AM

road run warm up/down 25:50 [2] 4.0 km (6:28 / km) +50m 6:05 / km
shoes: Inov8 Oroc 280

warm-up run with Andis, talking about his NYC Marathon experience

12 PM

◪ race (Blue Course) 1:31:27 [4] **** 11.0 km (8:19 / km) +550m 6:39 / km
spiked:15/19c shoes: Inov8 Oroc 280

Star Village In Bethlehem, PA. Very physical course rocky, crappy woods, lots of trees down. I was very slow in the crap, and survived it.

Blue - Splits

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