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Training Log Archive: DarthBalter

In the 7 days ending Oct 8, 2006:

	activity	#	time	miles		km		+m
	◪	3	2:31:14	14.6	(10:21)	23.5	(6:26)	220	46 /	56c	82%
	trail run	3	2:19:01	20.26	(6:52)	32.61	(4:16)	345
	road run	2	44:00	4.35	(10:07)	7.0	(6:17)	25
	stretching	1	6:00
	Total	5	5:40:15	39.21		63.11		590	46 /	56c	82%
averages - sleep:7.2

2:02

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Sunday Oct 8, 2006 #

road run warm up/down (+ stretcing) 24:00 [2] 3.0 km (8:00 / km) +25m 7:41 / km
ahr:140 max:150 slept:7.5 shoes: VJ-Integrators-2006

My calves muscles were quite tight in the morning I tried to warm up a little longer and stretch them

◪ race (Long) 1:38:50 [4] ***** 15.0 km (6:35 / km) +130m 6:19 / km
ahr:160 max:173 spiked:17/22c shoes: VJ-Integrators-2006

NAOC - Long course-8, decent run for me I made a mistake by looking too much what other good runners were doing (Brian and Will), other than that had 1 error and some hazitation on my own - total today ~ 9 min lost. (#4 - 1min, # 6 - 20 sec, #7 - 40 sec, #8 - 3 min, # 11 - 30 sec, #13 - 10 sec, #15 - 30sec, 17 - 1 min, #19 - 1 min, #20 - 15 sec, was tired @ the end

C • mispunch? 31

Long Course 8 - Splits

Saturday Oct 7, 2006 #

trail run warm up/down (+ stretching) 35:00 [2] 5.0 km (7:00 / km) +35m 6:46 / km
ahr:144 max:156 slept:8.0

before and after Middle Course

◪ race (Middle) 34:17 [5] ***** 5.0 km (6:51 / km) +70m 6:24 / km
ahr:162 max:171 spiked:13/17c shoes: VJ-Integrators-2006

I had decent race in comparison with the rest of the runners, but still 3 min of errors today.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

road run warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:144 max:150 slept:4.5 shoes: Nike Air Pegasus 2006

◪ race (Sprint) 18:07 [5] **** 3.5 km (5:11 / km) +20m 5:02 / km
ahr:165 max:178 spiked:16/17c shoes: Nike Air Pegasus 2006

Sprint @ NAOC - 1 - 1min disaster - parrallel error

Sprint 4 - Splits

Thursday Oct 5, 2006 #

trail run (easy-MP) 1:00:29 [3] 12.8 km (4:44 / km) +205m 4:22 / km
ahr:145 max:159 slept:8.0 shoes: Asics DS Trainer IX

5 loops in FP: 8:44 (143), 8:33 (144), 8:21(147), 8:06 (149), 8:06 (151) - felt good today - just minor discomfort in lower back

Tuesday Oct 3, 2006 #

trail run 43:32 [3] 9.2 mi (4:44 / mi) +105m 4:34 / mi
ahr:146 max:165 slept:8.0

3 easy loops in FP with some 20 sec strides on a last loop: 8:45 (144), 8:31 (145), 8:01( 151). Felt like an old man in the beginning - lower back pain and stiff Achilles tendon. (oh..., I am an old man:)

C • we know you be fixed in a short while :) 13

stretching warm up/down 6:00 [1]

+ strengh

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