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Training Log Archive: DarthBalter

In the 7 days ending Nov 23, 2008:

activity # timemileskm+m
  ◪1 1:58:49 10.56(11:15) 17.0(6:59) 52515 /23c65%
  trail run1 1:08:03 9.01(7:33) 14.5(4:42) 220
  road run2 1:07:28 8.39(8:03) 13.5(5:00) 160
  stretching2 25:00
  strength workout1 16:00
  Total4 4:55:20 27.96 45.0 90515 /23c65%
  [1-5]4 4:30:20
averages - sleep:6.5 weight:152lbs

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MoTuWeThFrSaSu

Sunday Nov 23, 2008 #

Event: Blue Hills Traverse
 

road run warm up/down 18:00 [2] 3.0 km (6:00 / km) +20m 5:48 / km
slept:4.0 shoes: Puma - Narabota XC Green

before and after

◪ race (Traverse) 1:58:49 [4] **** 17.0 km (6:59 / km) +525m 6:03 / km
spiked:15/23c shoes: Puma - Narabota XC Green

Blue Hill Traverse - good crowded race on a cold day - biggest loss was on 6 - ~ 3.5 min, lost 1 min on 2 - was too conservative, 1.5 min on the way to 4, small errors on 10,13,18,19,20, finished 7-th. Good course by Ross - long legs were excellent. Map and terrain was much better then I expected.
C • Kick? 11

Traverse - Splits

Friday Nov 21, 2008 #

trail run long (easy-MP) 1:08:03 intensity: (1:13 @2) + (45:48 @3) + (21:02 @4) 14.5 km (4:42 / km) +220m 4:22 / km
ahr:154 max:164 slept:7.5 weight:152lbs shoes: Nike Air Pegasus 2006

6 loops in Forest Park - cool day, nice running, felt good:
8:28 (151), 8:19 (154), 8:18 (156), 8:09 (158), 8:11 (159), 8:11 (159)

stretching warm up/down (legs + back) 15:00 [0]

dynamic stretching

Thursday Nov 20, 2008 #

strength workout warm up/down (1x8 circuit) 16:00 [1]

C • Friday after Thanksgiving? 18

Wednesday Nov 19, 2008 #

road run (easy-MP) 49:28 intensity: (2:52 @2) + (43:24 @3) + (3:12 @4) 10.5 km (4:43 / km) +140m 4:25 / km
ahr:151 max:160 slept:8.0 shoes: Adidas Boston

4 x Park Lane in Forest Park - first winter weather training this season - felt good.

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

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