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Training Log Archive: DarthBalter

In the 7 days ending Apr 7, 2008:

activity # timemileskm+m
  ◪3 3:08:11 18.33(10:16) 29.5(6:23) 68566 /76c86%
  trail run3 1:42:56 12.69(8:07) 20.42(5:02) 305
  road run1 35:00 3.73(9:23) 6.0(5:50) 30
  strength workout1 20:00
  Total4 5:46:07 34.75 55.92 102066 /76c86%
averages - sleep:6.6 weight:148.5lbs

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Sunday Apr 6, 2008 #

trail run warm up/down 12:00 [2] 2.0 mi (6:00 / mi) +20m 5:49 / mi
slept:7.0 shoes: Puma - Narabota XC Green

◪ race (Long-Red) 1:46:28 [4] **** 16.0 km (6:39 / km) +345m 6:00 / km
spiked:18/20c shoes: Puma - Narabota XC Green

M45+ US Long Course Champs @ The Pig. Nailed all the controls, navigated well, despite being tired from previous races. 2 bad routs - to 7 - 2 min lost, and to 15 - required some swimming - 3.5 min lost.
C • Was it really 16K? 2

Red - Ultra Long - Splits

Saturday Apr 5, 2008 #

road run warm up/down 35:00 [2] 6.0 km (5:50 / km) +30m 5:41 / km
slept:6.5 shoes: Puma - Narabota XC Green

before, after and in between sprints

◪ race (Sprint - M21+) 16:21 [5] *** 3.5 km (4:40 / km) +60m 4:18 / km
ahr:165 max:169 spiked:16/16c shoes: Puma - Narabota XC Green

College campus type sprint at US Champs in Oxford, OH - full effort, clean race.

◪ race (Sprint M21+) 17:02 [5] **** 3.0 km (5:41 / km) +60m 5:10 / km
ahr:163 max:171 spiked:12/14c shoes: Puma - Narabota XC Green

Second "woods" sprint at US Champs - minor hasitations for 30-35 sec total. Soft ground.

Friday Apr 4, 2008 #

Event: Flying Pig XII
 

trail run warm up/down (+ stretching) 28:00 [2] 4.0 km (7:00 / km) +25m 6:47 / km
ahr:138 max:158 slept:2.5 shoes: VJ-Tvister-2007

before and after the race, rainy day ~ 48F

◪ race (Blue - WRE) 48:20 [5] **** 7.0 km (6:54 / km) +220m 5:58 / km
ahr:163 max:176 spiked:20/26c shoes: VJ-Tvister-2007

WRE - middle at the Pig - Started well, but made a fatal mistake of taking chances on 14 - was running around for 8.5 extra minutes in the green. Total 11 min. errors - weak race

Wednesday Apr 2, 2008 #

Note
slept:9.0 weight:148.5lbs (rest day)

Tuesday Apr 1, 2008 #

strength workout warm up/down (1x12 circuit+stretching) 20:00 [1]
ahr:112 max:142 slept:8.0

trail run 1:02:56 intensity: (4:34 @2) + (45:16 @3) + (13:06 @4) 13.2 km (4:46 / km) +260m 4:20 / km
ahr:153 max:162 shoes: Asics Gel-Kahana trail

2 perimeter loops in FP - felt slow in the beginning - better on second loop - warmer (~56F) and humid after rain: 28:26 (151), 27:27 (155)

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