Training Log Archive: DarthBalter

In the 1 days ending Sep 19, 2009:

activity

time

miles

◪

1:00:20

5.9

(10:13)

9.5

(6:21)

300

37 /

41c

90%

trail run

13:00

1.55

(8:22)

2.5

(5:12)

Total

1:13:20

7.46

(9:50)

12.0

(6:07)

330

37 /

41c

90%

averages - sleep:5 weight:152lbs

1:13

0:00

Event: US Sprint & UltraLong champs

◪ warm up/down (model) 10:00 [2] *** 1.5 km (6:40 / km) +20m 6:15 / km
spiked:7/7c slept:5.0 weight:152lbs shoes: Puma - Narabota XC Brown

rain model before sprint with Kat, Eddie and Erin

◪ (Sprint US Champs) 17:10 *** 3.0 km (5:43 / km) +80m 5:03 / km
ahr:163 max:174 spiked:15/17c shoes: Puma - Narabota XC Brown

started easy, than after spectators control ran harder and made 45 sec errors on 2 controls - Ross was 13:50 - that is fast for a forest sprint.

trail run warm up/down 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km
shoes: Puma - Narabota XC Brown

some after the sprint and some before the middle

◪ race (Middle - RedX) 33:10 *** 5.0 km (6:38 / km) +200m 5:32 / km
ahr:158 max:167 spiked:15/17c shoes: Puma - Narabota XC Brown

Mostly clean - minor hesitations in a circle on 2 and 13 - 2x20 sec - controlled effort.