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Training Log Archive: DarthBalter

In the 7 days ending May 14, 2012:

activity # timemileskm+m
  4 6:50:18 12.55(32:41) 20.2(20:19) 48532 /37c86%
  trail run1 51:00 6.28(8:08) 10.1(5:03) 130
  road run1 15:41 1.86(8:25) 3.0(5:14)
  Total5 7:56:59 20.69(23:03) 33.3(14:19) 61532 /37c86%
averages - sleep:5.5 weight:156lbs

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Sunday May 13, 2012 #

10 AM

road run warm up/down 15:41 intensity: (1:51 @1) + (6:45 @2) + (6:15 @3) + (50 @4) 3.0 km (5:14 / km)
ahr:132 max:159 shoes: Inov-8 Talon 212

warm-ups before and between the sprints

race (Sprint C) 17:29 intensity: (35 @2) + (2:09 @3) + (9:17 @4) + (5:28 @5) **** 3.5 km (5:00 / km) +65m 4:34 / km
ahr:160 max:169 spiked:13/15c shoes: Inov-8 Talon 212

fresh legs, the rest: splits and HR curve tell it.
11 AM

race (Sprint A) 15:06 intensity: (10 @1) + (12 @2) + (34 @3) + (8:45 @4) + (5:25 @5) *** 3.2 km (4:43 / km) +50m 4:23 / km
ahr:163 max:169 spiked:7/9c shoes: Inov-8 Talon 212

same as before ,legs holding more or less
12 PM

race (Sprint B) 17:43 intensity: (46 @3) + (13:16 @4) + (3:41 @5) **** 3.5 km (5:04 / km) +70m 4:36 / km
ahr:162 max:170 spiked:12/13c shoes: Inov-8 Talon 212

Now legs are heavy, and pushing speed is harder, couple of sub optimal routs
Excellent training over all, for all 3 sprints I stuck to the plan just above 80%, need to keep working on planning ahead in tight time constraint situation.

Friday May 11, 2012 #

(fieldchecking) 6:00:00 [1] 10.0 km (36:00 / km) +300m 31:18 / km
ahr:86 max:132 slept:4.0 weight:156lbs shoes: Inov-8 Talon 212

@ Silas Condict Park

Wednesday May 9, 2012 #

11 AM

trail run (easy) 51:00 intensity: (15:25 @2) + (35:00 @3) + (35 @4) 10.1 km (5:03 / km) +130m 4:45 / km
ahr:143 max:159 slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

Easy recovery run in Forest Park, between the rain, too many dog owners, to enjoy it

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