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Training Log Archive: DarthBalter

In the 7 days ending Apr 4, 2009:

	activity	#	time	miles		km		+m
	◪	3	3:11:01	16.9	(11:18)	27.2	(7:01)	1150	58 /	67c	86%
	trail run	3	45:00	4.97	(9:03)	8.0	(5:38)	125
	road run	1	37:48	4.91	(7:42)	7.9	(4:47)	50
	stretching	1	15:00
	Total	4	4:48:49	26.78		43.1		1325	58 /	67c	86%
	[1-5]	4	4:33:49
averages - sleep:7.6 weight:155.5lbs

1:49

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Saturday Apr 4, 2009 #

◪ (Sprint) 19:42 [3] 2.5 km (7:53 / km) +80m 6:48 / km
slept:6.5 shoes: Puma Sierra Trail II - Black

training run during sprint at the Pig - I was turning on a lot of the stations, so ater # 12 I walked - I've had enough :)

trail run warm up/down 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Puma - Narabota XC Green

before the leg 1 of relays

◪ race (leg 1 - Relays) 37:00 [4] **** 5.5 km (6:44 / km) +300m 5:17 / km
spiked:18/19c shoes: Puma - Narabota XC Green

good run just as planned lost 5 min to John T. - second on this not heavily contested leg. DVOA won, this makes it 4 years in a row. But Cascade team made it interesting to the end. Next year it will be different - different team, different club and more competition hopefully.

C • Different club? 35

Saturday GreenA_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

trail run warm up/down 5:00 [4] 1.0 km (5:00 / km) +25m 4:27 / km
slept:9.0 shoes: Puma - Narabota XC Green

After great breakfest @ Eugene amd Lilya Grannovkiy place in Columbus and short 2 hour drive to Flying Pig city. I felt realy great this morning.

◪ race (Middle @ Pig) 40:09 [4] **** 5.5 km (7:18 / km) +320m 5:39 / km
spiked:23/25c shoes: Puma - Narabota XC Green

Nice use of a small map, some very steep and slippery slopes made it very physical in the beginning, but the second half was a great control picking exercise, lost ~ 20 sec on 1 and 40 sec on 22

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +60m 5:21 / km
shoes: Puma - Narabota XC Green

cool-down run with Igor Palagnyuk

Friday Middle Blue - Splits

Thursday Apr 2, 2009 #

road run intervals (8x100/100+2x200/200) 37:48 7.9 km (4:47 / km) +50m 4:38 / km
slept:7.5 weight:155lbs shoes: Adidas Boston

to Victory Field and back + 8x100/100 (18.7-20.1) + 2x200/200 (39.4, 37.9)
Felt good, legs are well rested. Back and hip are OK, but not 100%.

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

Sunday Mar 29, 2009 #

trail run warm up/down 15:00 [2] 2.5 km (6:00 / km) +10m 5:53 / km
ahr:120 max:167 slept:7.5 weight:156lbs shoes: Puma Sierra Trail II - Black

◪ race (Classic - Blue) 1:34:10 **** 13.7 km (6:52 / km) +450m 5:54 / km
ahr:155 max:165 spiked:17/23c shoes: Puma Sierra Trail II - Black

Classic Blue @ Ran-it Granite - nice course - had issiues reading small details - lost 6 min in total + 1 min food. Good run. I would be happier if it was cleaner on my side.

Blue Day 2 - Splits

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