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Training Log Archive: DarthBalter

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  ◪3 3:09:11 14.6(12:57) 23.5(8:03) 98046 /56c82%
  trail run3 59:44 5.9(10:07) 9.5(6:17) 275
  road run1 38:14 4.91(7:47) 7.9(4:50) 35
  stretching1 10:00
  Total4 4:57:09 25.41 40.9 129046 /56c82%
  [1-5]4 4:47:09
averages - sleep:7.9 weight:154lbs

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MoTuWeThFrSaSu

Sunday May 3, 2009 #

trail run warm up/down 12:00 [3] 2.0 km (6:00 / km) +95m 4:51 / km
slept:8.0 shoes: OLWAY Tiger 2004

◪ race (Long at TT) 1:56:16 intensity: (56:16 @3) + (1:00:00 @4) ***** 14.0 km (8:18 / km) +700m 6:39 / km
spiked:12/16c shoes: OLWAY Tiger 2004

better over all run today - somewhat close to par - lost 2 min to 3 - not the best rout - extra climb, 1 min on 7 just reading the map, 2 min on 8 - not the best rout too much climb, 30 sec on 9 stopped too low in the circle, 1.5 min on 12 in the circle - could not make out what was mapped.
C • The Bomb 2

Long Blue - Splits

Saturday May 2, 2009 #

trail run warm up/down 22:30 intensity: (8:36 @2) + (11:12 @3) + (2:14 @4) + (28 @5) 3.0 km (7:30 / km) +140m 6:05 / km
ahr:143 max:176 slept:8.0 shoes: OLWAY Tiger 2004

warm-up to the start in the rain

◪ race (Middle @ TT) 55:01 intensity: (2:07 @2) + (15:12 @3) + (30:00 @4) + (7:42 @5) ***** 6.0 km (9:10 / km) +240m 7:38 / km
ahr:159 max:169 spiked:16/20c shoes: OLWAY Tiger 2004

had tough time reading the map on the run - lost 30 sec on 1, 4.5 min on 2, 2 min on 13 and 1:30 on a way to 14; did not like the super steep downhill part of the course.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

trail run warm up/down 13:14 intensity: (6:23 @2) + (5:51 @3) + (1:00 @4) 2.5 km (5:18 / km) +20m 5:05 / km
ahr:146 max:164 slept:8.0 shoes: Puma - Narabota XC Brown

◪ race 17:54 intensity: (24 @3) + (1:44 @4) + (15:46 @5) **** 3.5 km (5:07 / km) +40m 4:50 / km
ahr:169 max:176 spiked:18/20c shoes: Puma - Narabota XC Green

Sprint at TT - Spring Lake Park, Santa Rosa , CA - Lost 1 min on last control trick - do not think this was dome right by organizers - definitely created unfair racing conditions, some people got lucky.

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Puma - Narabota XC Green

with Z-man and Kseniya

Sprint 3 - Splits

Wednesday Apr 29, 2009 #

road run (commute) 38:14 intensity: (8:00 @2) + (30:14 @3) 7.9 km (4:50 / km) +35m 4:44 / km
ahr:147 max:158 slept:7.5 weight:154lbs shoes: Adidas Boston

nice day

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

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