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Training Log Archive: DarthBalter

In the 7 days ending Apr 6, 2009:

	activity	#	time	miles		km		+m
	◪	3	3:07:07	17.71	(10:34)	28.5	(6:34)	1275	57 /	61c	93%
	road run	2	47:48	5.84	(8:11)	9.4	(5:05)	60
	trail run	2	30:00	3.42	(8:47)	5.5	(5:27)	115
	stretching	1	15:00
	Total	4	4:39:55	26.97		43.4		1450	57 /	61c	93%
	[1-5]	4	4:24:55
averages - sleep:7.8 weight:155lbs

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Sunday Apr 5, 2009 #

road run warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
slept:8.0 shoes: Puma - Narabota XC Green

Felt a little bit stiff, normal feeling after 2 races in last 40 hours.

◪ long (Classic Pig - Blue) 1:30:16 [4] *** 15.0 km (6:01 / km) +575m 5:03 / km
spiked:16/17c shoes: Puma - Narabota XC Green

An interesting, really classic course by Mike Minium, as always I would make it even more interesting with minor tweaks - loads and loads of road and trail running, 3 of my routs were not the best picks, and once I almost ran of the map, while "dosing off" on a real long road leg to 10. Happy how I felt during the race, only felt real tired after I was done. 3 min were lost on that d-tour and maybe 2.5 min for better routs to 1, 6 and 10. John T. won in 76 min

C • CSU A-Meet again 11

Sunday Long Blue - Splits

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]

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