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Training Log Archive: DarthBalter

In the 7 days ending Jun 4, 2012:

activity # timemileskm+m
  road run2 1:49:58 18.26(6:01) 29.39(3:45) 125
  ◪1 1:07:42 5.41(12:31) 8.7(7:47) 250
  stretching2 20:00
  trail run1 12:00 1.3(9:12) 2.1(5:43) 65
  Total6 3:29:40 24.97 40.19 440
  [1-5]4 3:09:40
averages - sleep:7.7 weight:155.3lbs

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TuWeThFrSaSuMo

Sunday Jun 3, 2012 #

Event: Harriman State Park - Lake Welch
 
11 AM

trail run warm up/down 12:00 intensity: (5:00 @2) + (5:00 @3) + (2:00 @4) 2.1 km (5:43 / km) +65m 4:57 / km

with map
12 PM

◪ race (Red Course) 1:07:42 [3] 8.7 km (7:47 / km) +250m 6:48 / km
ahr:159 max:166 slept:6.0 weight:155lbs shoes: Inov8 OROC280 (2012)

My map

Friday Jun 1, 2012 #

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

11 PM

road run intervals (T - 4x1000 / 200 ) 54:57 intensity: (10:17 @2) + (28:24 @3) + (7:46 @4) + (8:30 @5) 11.2 km (4:54 / km) +65m 4:46 / km
ahr:150 max:169 slept:10.0 weight:155lbs shoes: Adidas Supernova Light 6

at night - to Victory Field , 4/1000/200 (4:03, 4:02, 4:05, 4:06) /200 (1:31-1:46) + back home. felt good, goal was to be as close to 4 min/km as possible without pushing too hard. No hamstring pain while running, but it is there, so no full speed is allowed.

Wednesday May 30, 2012 #

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

11 PM

road run intervals (16x200/100+400 @T) 55:01 intensity: (10:27 @2) + (30:01 @3) + (14:33 @4) 11.3 mi (4:52 / mi) +60m 4:47 / mi
slept:7.0 weight:156lbs shoes: Asics Gel DS Trainer 16

after work, felt rested, heat is down: to Victory field with head light + 16x200/100 @ 44-51 sec ( T-effort), + 400 -1:31 + back home. R. hamstring is there, but manageable, no pain, just tense during acceleration.

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